A) Strength: Press [warm up sets: 5@60% of 3rm, 5@70%] then 2@80%, 1@85%, 3 x 3@90% This is NOT a 3rm attempt today. All sets are based off a recent/reliable 3RM
B) Metcon
100 double unders
8 power clean & split jerks 155#/110#*
12 pull ups
6 pc & split jerks
10 pull ups
4 pc & split jerks
8 pull ups
100 double unders
*alternate lead foot in split jerk every rep
For time
Cap: 12 minutes
RX+185#/135# and c2b pull ups
Score: time/reps
B) Metcon
100 double unders
8 power clean & split jerks 155#/110#*
12 pull ups
6 pc & split jerks
10 pull ups
4 pc & split jerks
8 pull ups
100 double unders
*alternate lead foot in split jerk every rep
For time
Cap: 12 minutes
RX+185#/135# and c2b pull ups
Score: time/reps