STRENGTH

Push Jerk: 1RM. Rest 2:00

METCON:
“Billy”

For Time:

100 meter Run

100 Ground to Overhead (95,65)

  • any method can be used/alternated

every 4:00, you will be running in increment of +100 meters

  • ie, 4:00 200 meters, 8:00 300 meters, 12:00 400 meters, etc etc

EXTRA CREDIT

Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM