Strength:
Split Jerk
15-20 minutes to find 5 RM
METCON
15 Clean & Jerk (135/95)
15 Suicides
10 Clean & Jerk
10 Suicides
5 Clean & Jerk
5 Suicides
25 Plate Thrusters (45/25)
50m Walking Lunges w/ Plate (45/25)
75 Sit Ups
100 DU (300 singles)
1200m Run (3 x 400m runs)
100 DU (300 singles)
75 Sit Ups
50m Walking Lunges w/ Plate
25 Plate Thrusters
5 min AMRAP
50 DU
5 TGU (55/35)
rest 3 min
5 min AMRAP
5 TGU
10 Power Snatch (95/65)
rest 3 min
5 min AMRAP
10 Power Snatch
50 DU
