A. Strength
7 Sets: BB or DB [EMOM]
1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & JerkScoring: Not Scored
B. METCON
For Time
3 Rounds:
12 American KB SW
12 Pull-ups
800 Meter Run
3 Rounds:
9 KB SW
9 Chest to Bar Pull-Ups
800 Meter Run
3 Rounds:
6 KB SW
6 Toes To Bars
800 Meter Run
Score = Time it takes to complete the workoutScoring: Not Scored