6/11

Unrated – U60

View Public Whiteboard

Warm-up

3 rds:

3 inch worms

6 ring rows

9 jumping lunges each leg (18 total)

2 rds:

10 bradford press

:15 overhead hold

5 strict press in jerk position

15 kips

5 split jerks with pause in catch

Weightlifting

Split Jerk (Jerk From Behind The Neck + Jerk for load: 4 sets)

start at 65% and build

Metcon

Metcon (Time)

For Time

100 Wallballs 20/14

80 Sumo DLHP 75/55

100 Box Jumps 20″

80 Push Press 75/55

100/80 Calorie Row

20 Min Cap