Movement Prep:

  • T-Spine mobility, 2-3 passes/segment
  • 10 split squat/side, Tempo: [32x0]
  • 10 box jumps

Strength: Beginners: Push Press - 3x3 Intermediate: - Jerk 2RM

Metcon: 7 rounds for time of:

  • 7 Thruster (55% of 1RM push press)
  • 7 Pull-ups

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