Warm-up
Banded Shoulder Warm-up
then..
3 sets
10 Ring Rows
10 Beat Swings
then..
Push Jerk Technique
Weightlifting
Push Jerk – 1×1
*Spend 15 min to build to a heavy push jerk
Metcon
Metcon
For total time:
16 C2B (Rx+ 8 Bar MU)
16 Back Squat (155/105)(Rx+ 225/155)
16 C2B (Rx+ 8 Bar MU)
Rest 2 min
14 C2B (Rx+ 7 Bar MU)
21 Front Squats (115/75)(Rx+ 185/125)
14 C2B (Rx+ 7 Bar MU)
Rest 2 min
12 C2B (Rx+ 6 Bar MU)
24 OHS (95/65)(Rx+ 135/95)
12 C2B (Rx+ 6 Bar MU)
*20 min cap
