Split Jerks!

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Press in Split Jerk x 2 reps 

Every 2 minutes, for 6 minutes (3 sets):

Split Jerk x 2 reps @ 75-80% of 1-RM Split Jerk

*This is Week 1/8 in this progression.

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 15/10 Calories of Rowing

Minute 2 – 20 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 10 Strict Handstand Push-Ups

Minute 5 – Rest