Friday, December 5 2025

Strength:

Every 2 minutes, for 12 minutes (6 sets of):

Split Jerk

Sets 1-3: 2 reps @ 55%

Sets 4-6: 1 rep @ 65%

*For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

1-2-3-4-5-6-7-8-9-10 reps of:

Bar Facing Burpees

Shoulder to Overhead (115/85lbs)

Pull-Ups

*If you finish the round of 10, you start back at the round of 1 and continue until the 10 minutes is up.