Strength:

Jerk: 6  x  3 @ 70-75%, every :90.

Seated DB Presses 3 x 10, :30 rest

Banded Pull downs 3 x 25, :30 rest

Metcon:

Every 4:00 x 4 rounds of:

12 Chest to Bar Pull Ups

400 meter run

Delts & Biceps:

1a) ”Shoulder Circuit #2”: 3 x 10 ea. Rest 30s.
(Lateral raise + front raise + cuban press)

1b) DB Hammer Curls: 3 x 10. Rest 30s.