A: Split Jerk (10 minutes to build to a 1RM )
B: Metcon (Weight)
Every 2 Minutes x 3 Sets 1 Reps @ 90% of Part A.
Today we are going to do a triplet for time of running, push jerks, and bar pulling. The scale variationis that I want you to do today are either C2B pull-ups and bar dips, Pull-ups and bar dips, ring rows and box dips. Try to pick a difficult versions and if you use a band make sure you can hit 2-3 at a time.
3 Rounds for Time: Run 400 meters 12 Push Jerk, 155/105# 6 Bar Muscle Ups
Metcon (No Measure)
2 Rounds: 40 Banded Face Pull 60 Second Supinated Hang Rest 60 Seconds