Strength
Every minute on the minute for 10:00:
- 2 Push Jerks with a :01 pause overhead
Notes
Today’s strength is push jerks. You will perform 2 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. If you were here for last week’s push jerks, aim to use about 5-10% more weight than last week.
Conditioning
3 Rounds for time
- 25/20 Calories
- 15 Pull Ups
- 25 Kettlebell Swings
15:00 time cap
Notes
Today’s conditioning is 3 rounds of calories, pull ups, and kettlebell swings. There is a 15-minute time cap. Your score will be the total time or the number of rounds and reps you complete under the 15:00 time cap.
The calories should take no more than 1:30 each round. Adjust the number accordingly. If you do not have a machine, run 300m.
The pull ups may be any style and should be done in under 1:00. You may adjust the number of reps or substitute jumping pull ups, ring rows, or, if you don’t have a pull up bar, heavy rows.
The kettlebell swings should be light. Aim to complete the 25 reps in 1-2 sets each round.