-Warm Up-


AmRaP 5


8/6 cal bike

8 plate ground to overhead pause at the top :02

8 v-ups

Then 

3 rounds 

25 waiters walk (L/R)

15 shoulder openers 

-Strength/Skill-

 

3-3-3-3-3 

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3. 

-WOD-

 

For time : 15 min cap

15-12-9

Push Jerk (135/95)

12-12-12

Cal Bike

immediately into...

6-9-12

Push Jerk (155/105)

12-12-12

Cal Bike 


COOL DOWN 

5:00 min walk

*Focus on calm, nasal breathing.