Strength:

Jerk

Build to a challenging triple split jerk.

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Conditioning:

For Time:
50-40-30-20-10 Double-Unders
10-8-6-4-2 Dumbbell Thrusters

Scale the Double-Unders to Single-Unders or 1/2 attempts as needed. The Dumbbell Thrusters should be heavy for you.