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.

Metcon (Time)

3 Rounds for Time: Run 400 meters 12 Push Jerk, 155/105# 6 Bar Muscle Ups

Extra Work

Metcon (No Measure)

2 Rounds: 40 Banded Face Pull 60 Second Supinated Hang Rest 60 Seconds


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