2/12

Unrated – U60

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Warm-up

1:30 Bike

2 sets:

10 empty bar overhead squats

50 single unders

5 empty bar thrusters

Metcon

Metcon (Time)

3 Rounds

10 Overhead Squats (135/95)

50 Double Unders

-Straight into-

3 Rounds

10 Thrusters (95/65)

50 Double Unders
15 min cap

Weightlifting

Split Jerk (jerk complex HAP in 4 working sets)

Jerk From Behind The Neck + Jerk for load:

– 4 sets of (1+1)

– rest 60-90 seconds between sets –