061214COMP

By December 6, 2014wod

PreWOD

Met Con
061214COMP

Warm-up: Dynamic

Strength: Score is total 1RM from each lift (20 minutes)
A. Push-Jerk from back rack 1RM
B. Split-Jerk from back rack 1RM
C. Push-Jerk from front rack 1RM
D. Split-Jerk from front rack 1RM

15 minutes EMOM
5 rounds of…
Minute 1: 7 push jerks @ 60% of best lift from strength portion
Minute 2: :45 second hollow rock hold
Minute 3: AMRAP Muscle-ups

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