Split Jerks!

Weightlifting

Every 90 seconds, for 4:30 (3 sets):

Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

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

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

Metcon

Complete as many rounds and reps as possible in 9 minutes of:

6 Handstand Push-Ups

9 Shoulder to Overhead (135/95 lbs)

12 Toes to Bar