Main – CrossFit
Back Squat (5 Sets of 4)
All over 75%, building.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Wall Balls (20/14lbs to 10′)
10 Pull Ups
30 Double Unders
RX+ For C2B Pull Ups
Push Press + Split Jerk (Complex)
Each set starts from the ground – perform a clean.
Then perform 1 push press + 1 split jerk for a set of 3.
Goal is to focus on driving UP on the split jerk.
NOTE: These are “touch and go” reps. As soon as you lower the weight down from the push press, rebound up into the split jerk.