monday

Strength

Push Jerk
​-Take 10mins to build to a 3RM

Met-Con

3RFT:
750m Row
12x Shoulder To Overhead (135/95)
15x Toes To Bar

Notes:
Build up to a heavy triple on Push Jerk to start the day off. For the metcon, choose a weight that you can get through in no more than 2-3 sets for S2OH so you can continue to move fast through this one! This is similar to last Monday's Met-Con, but we are dialing things up a few notches this week. 

Post

​4x
-16 Double DB Row
-8 Bent Over DB Flyes
-8 Curl to Reverse Curl Negative