12-16-2021

Warm-Up

3 Rds

6 Box Step-Up/Box Jump

8 RDL w/ empty bar

8 Push Press w/ empty bar

5 Goblet Squat @3.3.1.1

Weightlifting

Push Jerk

5×4 @75%

*Focus on strong punch overhead and stability throughout shoulders*

Metcon

For Time

200m Run

15 Box Jump (24/20)

15 Alt DB Hang Clean and Jerk (50/35)

400m Run

15 Box Jump

15 Alt DB Hang Clean and Jerk

600m Run

15 Box Jump

15 Alt DB Hang Clean and Jerk

RX+: Finish with 800m run