Strength
Work up to heaviest complex of:
Push Press + Push Jerk + Split Jerk
Start with a moderate weight and only increase 10# AT THE MOST each set.
Metcon:
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back.
Take the average of the two times.
Elite times:
Men: :56
Women: 1:02
"Whining is a contagious disease; suffer in silence"
