P
A. q(1:00) x 12
1 CJ
*sets 1-4: 70%
*sets 5-8: 75%
*sets 9-12: 80%
*Speed and Technique focus
F
A. (1:00) x 12
*sets 1-4: 2 above the knee HPC
*sets 5-8: 2 below the knee HPC
*sets 9-12: 1 HPC + 2 Jerks or PP
B. 4 RFT
500/400m row
30 BJO
20 alternating DB HCJ
REST [1]
*cap each round at 6:00 (not including rest). Adjust BJO number if needed
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