Split Jerks!

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

Metcon

For time:

800 Meter Run

60 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run