Prep
800m run
Coach's choice dynamic
Strength
I. Handstand hold practice 10-15 sec EMOMx10
II. Behind the neck split jerk - work to a heavy single
Conditioning
12 min AMRAP
5 Deadlift
5 Box jump 24/30
200m med ball run 14/20
Recovery
Easy walk or row
Side lying dumbbell powell raises 3x8-10 per side
Bretzle
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