Warm-up
3 sets
10 AKBS
5 KB Windmill Each Arm
:30 ISO Lunge Hold Each Leg
then…
Jerk Balance 3×3
*Stay light and focus on technique
then…
Tall Jerks 3×3
*Stay light and focus on technique
Weightlifting
Pause Jerks (6×3)
*Split Jerk
*15 min to complete sets.
*Increase through sets.
Metcon
Metcon (2 Rounds for time)
2 sets each for time
20/15 Cal Row
30 Wallballs (20/14)(Rx+30/20)
80 DU
20 T2B
20/15 Cal Row
Rest 3:00
*10 min cap per set
