GROUP WARMUP
2 sets –
5 T-spine openers
5 band pull aparts youtu.be/1lQdu_U4AAI
10 frog pumps
:10 frog stretch

BARBELL/OVERHEAD WORK
5 sets of:
3 push press + 2 push jerks + 1 split jerk @technical load

LEG STAMINA & GLUTE WORK
A.
4 sets of:
1 Front squat + 3 Back squat @ 70% of front squat

B.
3 sets of:
6 Hamstring sliders
10 Dumbbell glute bridges

C.
2 sets of
500 meter bike erg (300 meter @ 10 damper / 200 meter @ 1 damper as fast as possible )