16
May
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