15 minute warm-up
A) Jerk: 5 reps x 4 sets, keep weight light enough to keep perfect form
90-120 sec rest
A2) follow each round of deads with a weighted dip x 5 reps or a max effort no weight
7 rounds of:
3 wall walks
10 x 10 yard sprints
2 minute rest between rounds. I want the runs to be as fast as possible. You should need the 2 minutes rest. If you don’t need 2 minutes rest you need to go harder.