Wednesday

Warm-up
Warm-up
3 Rounds (PVC-Bar-Bar)

10 Strict Presses
5 Push Presses
3 Jerks (Split or Push)
5/5 Front Rack Elbow Pumps
8 Alternating Lunges (no weight)

Strength
Push Press (5 – 5 – 5+ @ 60%, 70%, 80%)

Metcon
Metcon (AMRAP – Rounds and Reps)
Minutes 0 – 10:00
10 Minute AMRAP
50 Double Unders
10 Burpee Box Jump Overs

Rx+ Minutes 10:00 – 16:00
Establish 1rm Jerk from Rack

Rack Jerk (6 Minutes to establish max)
If you did RX+, enter weight of jerk here.