1.) Split Jerk – 2 x 1 @ 75% 2 x 1 @ 80%, 3 x 1 @ 85%
Note: if you do not have a split jerk 1rm use your 1rm c&j
2.) Beep Beep
Row 30 cal.
1-2-3-4-5
Push Press 155/105lb
Strict Pull-up
10′ Handstand Walk
Row 30 cal
note: first round will be one 10′ hs walk then second round two 10′ increments and so on
Extra Credit
1.) Snatch Pull – 2 x 3 @ 100% (of snatch), 2 x 2 @ 105%
2.) Front Squat – 3 x 2 @ 90%
3.) Snatch – 2 x 1 @ 75%, 2 x 1 @ 80%, 3 x 1 @ 85%, 1 x 1 80%
Note: keep all rest on extra credit no longer than 3 minutes
4.) 12 minute AMRAP
21 cal Assault Bike
15 cal Row
9 cal Ski Erg
