STRENGTH
1) Jerk: 6 x 3 @70-75% of 7/27, every 90s.
– Or use a moderate weight
– Reset on each rep (not done touch n go)
2a) Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
2b) Banded Pulldowns: 3 x 20-25. Rest 30s
METCON
Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run
Rx+:(15 C2B Per Round)
L3: (Chin over bar pull-ups)
L2: (Band Assisted Pull-ups)
L1: (Ring Rows) (200m Run)