Warm-up
2 sets
5 SA KB Press from Split
5 KB Windmills
10 Goblet Squat
then…
Jerk Balance 3×3
*Stay light and focus on positions
then…
Tall Jerks 3×3
*Stay light and focus on positions
Weightlifting
Push Press (Push Press + Split Jerk)
*Spend 15 min to build to a tough complex
Metcon
Metcon (Time)
For time:
50/40 Cal Bike
20 Burpee Box Jump Over (24/20)(Rx+ 30/24)
40 T2B
60 Wallballs (20/14)(Rx+ 30/20)
800m Run
*20 min cap
