20 Minutes including warm-up sets:
Complex: Out of a rack - 2 x Front Squat, 1 PUSH Jerk, 2 x Front Squat, 1 SPLIT Jerk
*Try to find a heavy load you can accomplish this complex without dumping the barbell. You will only have 20 minutes to work your way up, so be smart about your sets. You must take it from the rack and perform the entire complex UNBROKEN for it to count as complete. You may use either leg as your dominant leg for the Split Jerk.
Then, some Funday Monday...
6 Rounds For Time:
20 Second L-Hang (hanging from rig)
30' Bear Crawl Shuttle (5' & back, 10' & back)
**10 Minute Cut-off**
*We will set up some small cones inside the gym for your Bear Crawl Shuttles, so you can go directly from the rig into them. If you cannot perform an L-Hang, you may do Hanging Knee Raise Holds, but you should perform the hardest option you can accomplish.