7 sets of 3 reps
Push Press and Weighted Pullups
A few people ended up going to push jerks, which was fine with me as long as they were done well. Remember, a strong starting position is essential to lifting heavy. Learn to get comfortable with the bar high across the shoulders and elbows forward. Starting with the bar lower on the sternum puts the wrists in a bad position, and kills the transfer of power from the dip-drive movement.
I noticed Salty hit 198, and Ewunike get to 125! Frances and Sirat both got at least 75, and Dawn 95!
Metcon leg wrecker:
30 wall ball
1 lap walking lunges
30 KB swings
30 DB squat cleans