Wednesday

Warm-up
Warm-up
3 SETS (7:00 CAP)
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)