Warm-up
2 sets
10 Weighted Pass Throughs
5 SA KB Press
5 SA KB Windmill
:30 Wrist Stretch
Push Press & Jerk Technique
Weightlifting
Push Press (Push Press + Push Jerk)
E2MOM for 8 sets.
*Build over the first 6 sets. Sets 6/7/8 should be the same weight.
Metcon
Metcon (4 Rounds for reps)
2223 Intervals
Against a 2:00 clock
10 Strict Pull-ups (Rx+ 2 legless rope climbs)
15/12 Cal Row
ME T2B in remaining time
Rest 1:00
*On the 4th set time is extended to a 3 min clock
*Score is T2B each round
