JERKS (ANY STYLE) @ 75% & 4 RFT OF ...

A) Strength: 

1) Every 1:30 x 6:

3 Jerks @ 75% of 7/27
- Or use a moderate weight
- Reset one each rep

2) MetCon Prep:

2 Rounds of:

8 American KBS
8 T2B or Hanging Knee Raises

B) WOD:

4 RFT: (24:00 Cap)

500/400 Meter Row
15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Abmat Sit-ups)
30 American KBS (Rx = 53/35, S = 44/26, 35/26, Russian KBS)
- Rest 2:00 -

C) Arms: (After Class)

Banded Hammer Curls (3 x 15-20)
- Rest 60s