Strength/Skill:
Push Jerk + Split Jerk
EMOM 5
1 Complex
(pause in the catch for 2-3 seconds)
EMOM 5
1 Complex
(regular speed)
“Staircase Glade”
3 Rounds
12/8 Calorie Echo/AAB (or 200m Run)
8 S-Arm DB Complex* (50/35)
12/8 Calorie Echo/AAB (or 200m Run)
8 Bar Muscle Ups/C2B/Pull-ups
*1 Rep is 1 DB Snatch + 2 OH Lunges Alternate arms each rep (4 complex/side)
14 Min Cap