Jerk sprint 1min with -2kg bells followed directly by 1 min lock out. Rest 1 minute between sets complete 5 sets.
Clean sprint 1 min with Comp. Weight. 5 rounds 1 min rest between rounds
Partner up. We will be working two drills. The first is "Tail pipe". One partner will row 250m while the other rests in the double bell rack hold. Each partner will complete 3 rounds.
The second drill is Partner burpee wall balls to 100. Men will use a 20lb and women a 10lb ball. while one partner throws the ball up against the wall the other will do a burpee then catch the ball and repeat.