Coach Sam!

Part A:
Push Jerk
5 x 3 @ 90-95% 1RM

Part B:
Rope Climbs
Practice in between sets of Push Jerk

Part C:
“The Flash”
For Time, complete:
200m Run
20 x Deadlift 50/35
20 x Burpees
150m Run
15 x Deadlift
15 x Burpees
100m Run
10 x Deadlift
10 x Burpees
50m Run
5 x Deadlift
5 x Burpees