8.4

3-5 minutes of workout prep
Sumo squat to stand x 10
lateral plate slide x 10/side
TGU x 5/side – light weight

A. Split Jerk x 8 singles @ 80% of last weeks’ heaviest single
+
“Fire Ball”
3 rounds for time
21 power cleans @ 115/75
15 CTB pull ups
9 burpees over the barbell

~rest 5 minutes

1200m TT run

Cool Down:
Partner pull up bar stretch x 20 sec. x 2
seated straddle stretch x 60 seconds
Half squat split x 60 sec. per leg