A) 8 min AMRAP:
10 T2B
10 alt. Goblet reverse Lunges (32/24kg)
10 Push Ups
Rest 5min
2) For Time:
100 Wall Balls
*EMOM: 4 Burpees, starting with Burpees
(7min cap)
5 sets of:
pause Push Jerk (2sec. pause in dip and catch) + pause Split Jerk (2sec. pause in dip and catch)
- start @ first weight after empty bar and work up in small jumps (no more than 65% of 1RM)
then
7 sets of:
1 Split Jerk --> keep working up in weight if form allows (max. 90% of 1RM)
4 sets of:
5 single arm DB-P. Press (each arm - heavy)
8-10 bent over BB rows (sup. grip - controlled tempo/moderately heavy)
6-8 ring body saw
rest ~1min