STRENGTH
1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
- Build to a moderate weight over the course of 10 sets.

2) Warm-up T2B + Renegade Rows + Hang Power Snatch

METCON
AMRAP 15:00
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
10 T2B
- Goal: Consistent effort around 75%-80% which means being able to work through each movement without excessive resting.

Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

EXTRA CREDIT
Banded Triceps Complex
- Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
- Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
- Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete