Weightlifting:
1 Push Jerk + 1 Split Jerk
Build to a max for the complex.
then 95% and 90%
Metcon (AMRAP – Rounds and Reps)
AMRAP16
400m Run
20 KB Shoulder to Overhead (53/35#) CRX – 70/53#
10 Chest To Bar Pullups
5 Bar Muscle Ups
SX – 20 Pullups in place of C2B + BMU
400m Run = 4 reps for scoring.
After Party:
2 Rounds
:30R/L Banded Lat Stretch
30 V-Ups
