December 18, 2016

A. Warm Up

7-10 minutes of line drills and 5-7 minutes of movement prep. 

B. Shoulder Press ( 3 x 6; build across sets)
C. Push Press (3 x 4; build across sets)
D. Split Jerk (3 x 2; build across sets)

For B,C and D use a continuous running clock and go every 2 minutes for 18 (9 sets) 

E. Metcon (Time)

For time:
12-9-6
Power Cleans 
Chest to bar Pullups 

Rx+
Chest to bar 
135/95
Rx
Pullups 
115/75
Scale as needed