1. Warm-up – 200 RT – Leg Swings, Back twist, PVC
30 Wallballs
7 Strict Pull Ups
(Primer Style)
2. Strength
Push Jerk 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s
3. Met-Con
AMRAP 15 Minutes:(choose your weight wisely)
10 Deadlifts 275/185lbs
30 Wallballs 20/14lbs
Row 250m
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