From An Empty Bar… To A Little Bit Of Weight…
As Heavy/Safely As Possible For The Strength…
You’re Choice On The “Jerks”…
Push Jerks Or Split Jerks…
You Can Mix Them Up Set After Set… But Not During The Set…
For The MetCon… If The Weight Is Too Much… I’ll Give You A Smart Weight To Use Based On What You Got On Your Final Strength Lifts…
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Rep Max:
Push Or Split Jerk
MetCon…
For Time…
60 Double Unders OR 120 Single Unders
30 Power Cleans (Rx’d: M-115lbs/F-85lbs…)
30 “Shoulder To OverHeads”
60 Double Unders OR 120 Single Unders… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 