Warm-up
- Run 200m
- 20 PVC Press
- 20 PVC Pass Through
- Run 200m
Barbell Warm- Up
-10 Push Press (Extension)
-10 Push Jerk (Punch and Catch Under Bar)
-10 Split Jerk (Foot Positioning)
Weightlifting
Push Press / Push Jerk / Split Jerk (5-5-5-3-3-3-1-1-1)
Within 20 Minutes:
5-5-5
- Push Press
3-3-3
- Push Jerk
1-1-1
- Split Jerk
(build in load)
Metcon
12 Minute AMRAP:
- 20 Alternate Dumbbell Snatch @ 22.5/15kg
- 15 Pull Ups
- 10 Box Jump Over (24/20")
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