Strength Push Jerk + Split jerk x 8 sets: From the rack perform one push jerk + one split jerk before putting bar down. Start light – moderate and increase weight with each set taking adequate recovery time between sets. If new to these lifts stay at comfortable weight and work on form. Concentrate on quickness and lockout with proper footwork.
WOD – 9 Min AMRAP
500 m row, then…
AMRAP w remainder
10 KB swings (24/16)
10 Box overs (24/20”)
***2 scores, row time as well as AMRAP score (Set up rower to count down)***
