Strength
Split Jerk
- Build to a heavy single with a :05 pause in receiving.
- Drop 10-15% and do 2 sets of 1 with a :05 pause in receiving.
Notes
Today’s strength is split jerks. You will begin by building up to a heavy single with a :05 pause in the receiving position. After finding that heavy single, you will drop 10-15% and perform two more singles with a :05 pause.
Your heavy single for the day only counts if there is total control in during the :05 pause. If your press out or shuffle your feet in receiving the bar, drop down in weight to allow more precise footwork.
Conditioning
4 Rounds for time:
- 300m Run
- 15-20 Calories
- 15 Push Press
16:00 time cap
Notes
Today’s workout is 4 rounds of running, calories, and push press. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The runs should take no longer than 2-minutes each round. Adjust the distance accordingly.
The calories should take no more than 1-minute. Adjust the target as needed.
Choose a light weight for the push press in order to maintain for unbroken rounds of 15 reps.