Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 8-10 s.Hspu
• 8 Strict Pull Up
• 10-15 k. Hspu

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 12 Cal Echo
• 4 SB Clean @50kg
• AMRAP: HSW for distance

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise