Dynamic Warm-up
Skill
Jerk
Set 1 - 5 @ 55%
Set 2 - 5 @ 65%
Set 3 - 5 @ 75%
Set 4 - 3 @ 85%
Set 5 - 1+ @ 95%
After each set, rest 30 secs and then perform
5 weighted/strict ring dips
Metcon
"THE ARI"
3 rnds: (12 min cap)
5 Clean & Jerk
5 Muscle-ups
5 Squat Snatches
5 HSPU
*use 75% body weight
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