Strength Day:
7 mins to review Split Jerk technique
….then
2-2-2-2-2-2 Split jerk with a 2 second pause in split

For 9 rounds:
ME Thrusters for 45 secs
Rest 45 secs

THEN…

4 RNFT:
10 Hip Bridges
10 GHD situps/10 zombie situps
10 Cossack Squats (5R/5L) weighted if easy