FCF #412

  • WARMUP
  • Bike or Row 3 min @moderate pace
  • 3 CARs each way
  • Shoulders/Neck/Trunk/Hips/Ankles

  • SKILL (8 mins)
  • Push Jerk Technique

  • STRENGTH
  • Find a 3RM Push Jerk
  • METCON
    7min AMRAP
    3,6,9,12,15 etc…          
    Clean and Jerk 155/115
    Burpees Over Bar