120307 Jerks; Run, DB Swings, T2B

Buy in:
5 min jump rope
shoulder mob
3 rounds of:
4 pull-ups
10 bar dips

Strength:
15 minutes to establish a 1RM Push Jerk + Split Jerk.
95-115-135-155-165-175-185

Metcon:
3 rounds for time of:
Run 400m
20 KBS 24/16kg (#50 DB)
15 T2B
Time: 14:36

MFS:
1/2/9