Something Special

Skill: PushPress/Push Jerk/Split Jerk 

Strength: (3) 4-Min EMOMS (1-min REST b/w EMOMS) <14-mins>

EMOM 1: 3 Push Press 

EMOM 2: 2 Push Jerk 

EMOM 3: 1 Split Jerk 

Note: The weights should start on the lighter side and get heavier as you work up to Split Jerk

Metcon: Against 16-mins…

750m/600m Row 

Then,

4 Rounds:

7 Pullups

14 KBS

35 Double Unders

Then, 

750m/600m Row

L1: C2B, Black/Blue (murican’), 750m/600m

L2: C2B, Blue/Red (Russian), 750m/600m

L3: Kipping Pull-ups, Red/Orange (Russian), 600m/500m, 1/2 Attempts (+) 1/2 Singles

L4: Ring Rows, Orange/Yellow (Russian), Singles, 500m/400m