*Come in early to do 5 minutes on the bike or rower

GROUP WARM-UP
Trainer led bar path (Through split jerk and squat)

BARBELL
5 x 3 pause split jerk @ 50 – 60%
www.catalystathletics.com/exercise/410/Pause-Jerk/

3 x 10 front squats @ 60%

ALTERNATE BARBELL
5 x 4 push press

3 x 10 front squat or sandbag squats

STRENGTH
3 sets of:
8 dumbbell bench press
6 supinated barbell rows
8 dumbbell strict presses

MIDLINE
200m sandbag carry