4/16

Unrated – U60

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Warm-up

3 sets:

50m run forward

50m run backpedal

8 hanging scap retractions

2 strict pull ups

4 downward dog to push ups

1 press complex

(Press complex: strict press/push press/push jerk/split jerk)

Strength

Split Jerk (1 jerk complex for 4 sets – LIGHT/SKILL WORK)

3 tall jerks + 3 jerk balance + 3 press in jerk stance (hold for 10 seconds on the last one)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute amrap:

30 box jumps

20 shoulder to overhead

5 bar muscle ups
Compete: 24/20″ box – 185/125 – BMU

Fitness: 24/20″ box step ups/jumps – 155/105 or scale as needed – 10 pull ups