Take exactly 10 minutes to build to a heavy 3 rep Push Press, The next 10 minutes of class you’ll complete 2 jerks + 1 pause front squat at whatever weight you built up to. If working with a partner (due to rack space) move the weight up or down 10-20 pounds if needed for partnering needs.

The Met-con is 3 mini AMRAPs with 1 minute of rest between each. Your score will be a running total of reps throughout the 3 pieces.

Strength

0:00 to 10:00 Build to a heavy 3 rep Push Press
10:00 to 19:00 EMOM-  2 x Push Jerks using above weight + 1 Pause Front Squat (3 sec)

Conditioning

AMRAP in 3 minutes
10 Kettlebell Swings
10 Burpees
rest 1 minute
AMRAP in 3 minutes
10 Lunges
10 Push-ups
Rest 1 minute
AMRAP in 3 minutes
10 Kettlebell Swings
10 burpees