Strength
Jerk Dip + Jerk
build to a heavy set of 1+1
*pause in receiving position of all jerks for :03
Conditioning
5 rounds
10 db front squat
8 db push press
6/side renegade rows
1:00 rest
13 minute cap
Notes
Today’s workout is 5 rounds of dumbbell 10 front squats, 8 dumbbell push presses, and 6/side renegade rows. You will rest 1 minute after each round. Your score is the amount of time it takes to complete the 5 rounds or the amount of rounds & reps completed if you don’t finish in 13 minutes or less.
Use a single set of dumbbells for the entire workout. Use a light to moderate weight that allows you to go unbroken on each movement each round. If one movement is significantly harder than the others then base your weight selection on that movement.
A renegade row is a dumbbell row performed from the push up plank position. 6 per side or 12 total reps per round.