WOD

Warmup

5 Sets:

  • 3 Push Press
  • 4 Power Jerk
  • 5 Split Jerk
  • 6 Perfect Burpees

Notes Empty bar for two sets, then add weight.

Strength: Split Jerk or Power Jerk

  • 5RM

TIMECAP: 20:00

Met-Con “Fran”

21 -15 – 9

  • Thruster (95/65)
  • Pull-up – (chin over kipping allowed)