Movement Warm-up Set 

2 x Sets NFT 

200M Row 

10-15 x Push-ups 

<-> Bear Crawl  

<-> Broad Jumps  

A.  15-25 Minutes Push Jerk/Split Jerk Practice 

B.  5 Work Sets NFT: 

5 x Heavy Push Jerks 

1 minute Rest 

10-15 x Ring Dips 

1 minute Rest 

100M Shuttle Run 

90 Second Rest 

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