A) 2 Min Foam Roll
+
2 Sets
Nose To Wall Hold x20-30 sec
Plate Loaded Front Squat x10
+
2 Sets
Cal Bike x10-12
Single Arm DB Tall Split Jerk x5 ea.
B) 4 Sets
Pause Dip Jerk Drive x3 + Split Jerk x2
*Building
C) For Time:
500 m Row
75 Pull-ups
500 m Row
150 Squats
500 m Row
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