Warm-up:
- 3×5 Strict Press
- 3×5 Upright Row
- 3×8 Barbell Curl
- 3×5 Hang Muscle Snatch
- Ramp-up
Skill/Strength:
Jerk
5×2 @ 95%
MetCon:
for reps/cal.
RX
2 rounds
- 3 min max cal Bike/Row
- 2 min max rep Wall Ball 20/14
- 1 min max rep Merican KB Swing 53/35
- 1 min Rest
Fitness/Recovery
3 rounds for time
- 20 sec Hollow Hold
- 20 sec Superman Hold
followed by
3 rounds
- 15 Sit-up
- 15 Arch-up