GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
3 Strict Press
3 Push Press
3 Push Jerk
10 Air Squats
STRENGTH/SKILL
* 12 Minutes. Odd: Push Jerk; even: Pistols
Push Jerk (3 EOMOM 6)
@75%
Pistols (5 EOMOM 6)
METABOLIC CONDITIONING
Metcon (Time)
3 RFT:
Run 400 Meters
30 Air Squats
15 S20H (135/95/65)
* 17:00 Cap
* can substitute ring dips for S2O
Run 400 Meters
30 Air Squats
15 S20H (135/95/65)
* 17:00 Cap
* can substitute ring dips for S2O