A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

B.
Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
Same

B.
Three rounds for time of:
Run 400 Meters
15 Push Presses (95/65 lbs)
15 Bar Facing Burpees