WOD 130118 Jerk,Squat, MetCon

1) 10 min to establish a 1RM Rack Jerk   90kg

2) 1 rep Front squat:  EMOM for 10 min
100kg for 2 min
105kg for 3min
110kg for 3min
115kg for 2min

3) 15 min AMRAP
12 Burpee
12 Box Jump 60cm
12 Pull up

6r + 5 Burpee

4) 3 x 15 Shoulder External Rotation w/ Band