LIFT:
SPLIT JERK
7 X 2
INCREASING AS YOU GO, IF YOU SUCK AT SPLIT JERKS, FOCUS ON YOUR FORM AND NOT THE WEIGHT.
METCON:
5 ROUNDS
25 DOUBLE UNDERS
10 SINGLE ARM DUMBBELL THRUSTER 50/30 -5 EACH-
10 PULL UPS
10 STEP UPS WITH DUMBBELL 50/30 -5 EACH-
LIFT:
SPLIT JERK
7 X 2
INCREASING AS YOU GO, IF YOU SUCK AT SPLIT JERKS, FOCUS ON YOUR FORM AND NOT THE WEIGHT.
METCON:
5 ROUNDS
25 DOUBLE UNDERS
10 SINGLE ARM DUMBBELL THRUSTER 50/30 -5 EACH-
10 PULL UPS
10 STEP UPS WITH DUMBBELL 50/30 -5 EACH-