A. Strength
8 x 1 Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.
B. Accessory Work
3x10 Strict Overhead Press @ 65%
Rest 2 minutes between sets.
Rest 2 minutes between sets.
C. MetCon (Time)
EMOM x 12 minutes,
ODD: 10 Alternating DB Snatch (70/45)
EVEN: 12 Wall Balls (20/14)
As many rounds as possible in 12 minutes of,
15/12 Calorie Row
15/12 Ring Dips
15/12 Ring Dips
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