Warm Up 103 (No Measure)
5 min Row (waves of 20 sec easy, med, hard)
2 RNFT:
20 Lying leg swings
20 scorpions
20 Banded Good morning
Split Jerk (4, 3, 4×2)
4 @ 60%
3 @ 70%
4 x 2 @ 80%
We should be alternating the leg we split with during warm up sets and at least during the sets of 4 and 3.
Metcon (Time)
3 RFT:
21 Front Squats @ 135/95
15 Pull Ups
9 Push Jerks @ 135/95
**15 min Time Cap**
Scale 1:
18-12-6
@115/80
Scale 2:
15-10-5
@75/55