Strength:
Floor Press 5-5-5-5-5
*after each set perform max reps of:
DB Renegade Row (Right arm)
DB Pushup
DB Renegade Row (Left arm)
DB Pushup
Metcon:
"Helen"
3 Rounds for time:
Run 400m
21 Kettlebell Swings (#24/16)
12 Pullups
Weightlifting:
-Push press
Start (50%) 8×2 ascending weight
-Split position jerk
-Practice
-Split jerk
Start (60%) 8×2 ascending weight