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