(No Measure)
T-Spine Mobility
2 Rounds
5 Presses
5 Push Presses (heels down)
Split Jerk (12 min to find a 2RM)
Metcon (Time)
25 Push Presses 55% of split jerk
800m Run
25 Push Presses 55% of split jerk
Warm-up
0-5:00
Briefing
5:00-15:00
Split Squat Deadlift w/ Barbell
Jefferson Curl
Good Mornings
Snatch Grip DL Demo
Snatch Grip Deadlift (3-3-3-3-3)
Same Weight
Metcon (Time)
5 RFT
12 Thrusters 95/75
9 Power Snatches 95/75
9/7 Cal Row
Same weight for thrusters and snatches
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#