Warm Up 83 (No Measure)
Length of Gym
x2 Bear Crawl
x2 Crab Walk
x2 Burpee broad jumps
20 Beat Swings
+
2 RNFT:
45 Sec Bar Hang
45 Sec Wall Sit
Jerk complex (5×6)
2 Pause dip + 2 push press + 2 push jerk
For the pause dip, think about bending at the knee only with the core braced. For the push press focus on applying force against the bar until it is above your head with arms locked.
Metcon (Time)
For time:
800m run
50 alt. DB snatch @ 50/35
800m run
30 single arm DB thrusters right @ 50/35
800m run
30 single arm DB thrusters left @ 50/35
**20 min. time cap**
Scale 1:
600m run
40/20 reps @ 35/25
Scale 2:
400m run
40/20 reps @25/15