Metcon: (Time cap each set is 3 mins 30 secs)
3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-
Scaled:
3 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24”/20”)
7 Toes to Bar
7 Burpee Box Jump Overs (24”/20”)
7 Toes to Bar
-rest 1:1 b/t sets-
Behind the Neck Jerk + Split Jerk
10 Sets (New set every minute)
1 Behind Neck Jerk + 1 Split Jerk
*Build up to 80-85% 1RM Split Jerk over the course of 10 sets.
Bench Press & Dumbbell Chinese Rows
5 Sets
5 Bench Press
5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep)
*Rest as needed between sets*
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