Split Jerks!

Weightlifting

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

Split Jerk with a 2 second pause in the 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

*This is week 5/8 in this cycle.

Metcon

Two sets for max reps of:

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Burpees Over Rower

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Plank Dumbbell Row 50/35lbs (Left Row + Right Row =1)

Rest 30 seconds