Split Jerks!

Weightlifting

Every 60 seconds, for 3 minutes (3 sets):

Push Press in Split Jerk Position x 3 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 1-2 = 1 rep @ 82.5% 

*Sets 3-4 = 1 rep @ 87.5% 

*Sets 5-6 = 1 rep @ 92.5% 

Metcon

For time:

100 Double-Unders

30 Handstand Push-Ups

40 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands on DB handles)

100 Double-Unders