4/30

Unrated – U60

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Warm-up

3 rds

5 inch worms

10 plank to toe touch

10 single arm push press each side (moderate weight)

Then

3 cycles of

5 strict press

3 push press

1 split jerk

Strength

Split Jerk (Jerk complex EMOMx5 @ build on feel )

Start around 60% and then build by feel.

1 Dip (pause for 2 seconds)

1 Dip

1 Jerk (push or split)

Metcon

Metcon (Time)

3 rounds

8 shoulder to overhead

50m run

16 strict pull ups

50m run

Rest 2:00

3 rounds

4 shoulder to overhead

50m run

8 strict pull ups

50m run
Score is total time including rest. Time cap is 16 minutes total