Monday

Main – CrossFit

Press, Push Press, Push jerk- Split Jerk off back (5 x 1 through complex)

Complex is meant to be used for technique and is limited by the amount of weight you can strict press.

Metcon (Time)

Run 400m
40 Push Jerk 115/75
40 Push-ups
40 Pull-ups

Extra Credit

XWOD

Clean and Jerk 2-2-2-2-2-2-2-2

[Linear – @65% 1RM – Speed & Efficiency]

Explosive Push-up 2-1-2-1-2-1-2-1