Front Squat + Split Jerk EMOMx12
Every minute on the minute for 12 minutes, complete 2 front squats and 1 split jerk at 80-90% of 1RM jerk
Metcon
Every 6 minutes for 4 rounds complete:
(30/20) calorie bike/row or 400m run
20 burpees over bar
10 hang power cleans (115/75)
– Record working time each round