Skill/Conditioning:

A. Every 90 seconds for 12 minutes (8 sets):

  • 3 Jerks (building in weight)

B. 4 sets of, 3 minutes to complete:

  • 200 meter Run 
  • 10 Shoulder-to-Overhead
  • 15 Pull-Ups 
  • Rest 3 minutes between sets 

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