Warm-up

Coaches Choice!

Weightlifting

Split Jerk (8 sets every 90 sec)

Set 1 @0:00 - 3 Reps
Set 2 @1:30 - 3 Reps
Set 3 @3:00 - 2 Reps
Set 4 @4:30 - 2 Reps
Set 5 @6:00 - 2 Reps
Set 6 @7:30 - 1 Rep
Set 7 @9:00 - 1 Rep
Set 8 @10:30 - 1 Rep

Metcon

Metcon (Time)

For Time
15 min cap

18-15-12-9-6-3
Push Press 115#/85#
SDLHP 115#/85#
Bar Facing Burpees

Rx+
135#/95#

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