Strength
Push Jerk
- Build to a heavy set of 4 with a :01 pause in the receiving position each rep.
- Drop 15-20% and do 2 sets of 8 @ 10X1
Notes
Today’s strength is push jerks. You will begin by building to a heavy set of 4. Every rep in that heavy set of 4 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 4, you will take 15-20% off the bar and complete 2 sets of 8. The tempo on the sets of 8 involves pausing for :01 with the bar locked out overhead and you standing at full extension, and no pause in the front rack. In other words, these are touch and go reps with a :01 pause overhead.
Conditioning
For time:
- 20-16-12-8-4 Burpees
- 10-8-6-4-2 Bar Muscle Ups or Pull Ups
- 200m Run after each set
18:00 time cap
Notes
Today’s conditioning is a triplet of burpees, bar muscle ups or pull ups, and running. You will begin with 20 burpees, then 10 bar muscle ups or pull ups, and a 200m run. Then you will complete 16 burpees, 8 bar muscle ups or pull ups, and a 200m run. And so on… Your score is the time to complete the work or the number of rounds and reps completed under the 18-minute time cap.
The set of 20 burpees should not take longer than 1:30 to complete. Adjust the rep scheme to 15-12-9-6-3 if you cannot maintain that pace.
The bar muscle ups or pull ups should be completed in 1-2 sets each round. You may adjust the number or reps or adjust the pull up variation in order to maintain no more than 1 break per round.
The runs should take about 1-minute to complete. Adjust the distance accordingly.