METCON
WARM-UP
2 ROUNDS
:40 Cal Bike
8 BB Strict Press w/ :01 Pause OH
10 DB Deadlift
20 Double Unders
Into…
1-2 ROUNDS (Time Permitting)
6 Scap Push-Ups + Push-Up
8 BB Push Press
10 DB Snatch
12 Alt. DB Bent Over Rows
STRENGTH
2-2-2-2-2
Split Jerk*
*Start Moderate-Heavy and build to Heavy.
WORKOUT
AMRAP x 15 MINUTES
5 Renegade Rows*
10/8 Cal Bike
20 DB Snatch
40 Double Under
*1 Rep= Push-Up + Row (R) + Row (L)