Gym Strength and METCON
Warm up
2 Round:
5 burpee
5 Thruster
5 behind the neck strict press
5/5 Alt. V-sit up
5 box jump
*10 mins to load the jerk weight
Push and Split Jerk
Every 2:00 mins x 5 sets
2 Push Jerk + 2 Split Jerk
at constant weight 75% of RM
Conditioning
“Vania Bday WOD”
Partner workout
25 Rounds for time
5 Burpees to target
5 toes to bar
5 box jump over
Time cap 20 mins