Crossfit

A) Every 90 seconds for 12 rounds:
Round 1-3: 3 split jerks
Rounds 4-7: 2 split jerks
Rounds 8-12: 1 split jerk
Start @60% 1RM and ascend in weight as form allows
B) 13 minute AMRAP:
20 lateral hops over bar-15 walballs-9 deadlifts (185/135lb)

Rx-Plus
225/155lb

WOD Notes

For the next 4 weeks, Mondays will start with olympic lifting. Today you will get in a lot of split jerk practice. The split jerks is very technical, so only ascend in weight if you are hitting solid, consistent reps with no pressing out. In the metcon, the wallballs and lateral hops will elevate the heart rate and tax the legs which will make the deadlifts harder. Keep good form on the deadlifts and consider breaking them up into two sets.