Strength
Every minute on the minute for 10:00:
- 3 Push Jerks with a :01 pause overhead
Notes
Today’s strength will be push jerks. We spent the past three weeks developing our capacity with this lift through higher rep schemes. We are going to drop the number of reps each set so that we can add a bit more weight to the bar.
You will perform 3 reps at the top of each minute for 10 minutes. Choose a weight that is challenging, but allows you to maintain a quick pause when the bar is overhead and no pause between reps.
Conditioning
5 Rounds for time:
- 12 Dumbbell Snatch
- 30 Double Unders
- 12 Pull Ups
- 30 Double Unders
13:00 time cap
Notes
Today’s workout is 5 rounds of snatches, double unders, and pull ups. There is a 13 minute time cap on this workout.
The dumbbell snatches should be done at a challenging weight, but should not take longer than :45 during any of the 5 rounds.
The double unders should be done in one quick set. Adjust the reps to a number that allows you to remain unbroken, or perform single unders.
The pull ups may be any style. Try to finish each round in under :45. Adjust the reps, perform ring rows, or, if you don’t have a pull up bar, perform heavy rows.