GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
Run 200
10 Push Press (35/55)
10 Thrusters
STRENGTH/SKILL
Jerk (any style) (1RM)
* 2 minute rest between heavy attempts
* beginners push press 6 X 3 adding weight as form permits
* record jerk type and weight used as an additional performance
* beginners push press 6 X 3 adding weight as form permits
* record jerk type and weight used as an additional performance
* 8-10 sets
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 S2OH (135/95/65)
10 T2B
200 Run