8 Sept 2020
Weightlifting
5 Push Jerk + 1 Split Jerk (E2M 5@70 and then 1@80%)
Perform 5 push jerks, rest and add weight, then perform 1 split jerk
Metcon
Metcon (Time)
3 RFT
12 Pull-ups
16 Burpees
20 Box Jumps
Rest 1 Minute
2 Heavy Hang Snatches (70-85%)
12 Pull-ups
16 Burpees
20 Box Jumps
Rest 1 Minute
2 Heavy Hang Snatches (70-85%)
They do not have to be TNG
22 Minute CAP
If needed Scale to:
8 PU
12 Burpees
16 Box Jumps
Rest
2 Hang Snatch