4/23

Unrated – U60

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Warm-up

3 sets:

10 sit ups

10 burpees

10 single arm strict press each arm

then:

10 push press from the front rack

10 push press from the back rack

Strength

Split Jerk (EMOM: Jerk Complex x3 sets @ 60%+)

1 Dip + 1 Pause Push Jerk + 1 Behind the neck Split Jerk

start at 60% and build if you feel good, just not looking for anything heavy.

This should be light.

This is a skill work. Don’t worry about heavy loading

Metcon

Metcon (Time)

21-15-9

Toes to Bar

Front Squats
Compete: t2b – 155/105

Performance: t2b – 135/95

Fitness: t2b/v ups/straight leg sit ups – 115/75