A)

5-10 minutes of rower or air dyne work

B)

Behind the neck push press (snatch grip)

5×1

 

C)

in 15 minutes build to a heavy jerk (heavy doesn’t always mean PR just heavy for today)

 

D)

4 minute amrap

6 double KB push press (55/35)

8 pull ups

 

4 minute rest

 

4 minute amrap

4 double KB snatch (55/35) (if the weight is too heavy GO LIGHTER, do not risk injury)

40 double unders