Strength / Skillwork

Split Jerk
3-3-3-1-1-1-1-1
3 Reps @ 55-65-75%
1 Rep @ 85-95-100% – PR attempts

WOD 

:20 On / :20 Off, 6x Through, Alternating Exercises

• Ring Rows
• Toes to Bar
• Bear Crawl
• OH Plate Lunges

1pt per cone on bear crawl, 4′ apart
Rx: Laying flat on Ring Rows, 45/25# plate

Elements

20:00 AMRAP

• Bike 1km / 1000m
• 30 Lunges
• 30 Bicycle Crunches