Split Jerks or Strict Press!
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
Or
B.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press x 5 Reps
*Build to todays heavy five reps
Metcon
Five rounds of:
15/12 Calorie Row
15 Dumbbell Shoulder to Overhead (50/35 lbs)