Strength
Push Jerk
- x 3 x 5 sets
*Pause :01 in receiving position and :01 at standing every rep
Notes
Today’s strength is push jerks for sets of 3. Every rep will have a :01 pause in the receiving position and :01 pause overhead before bringing the bar back down for the next rep.
Warm up to a weight that feels challenging, but you can maintain good positions and clear pauses for every rep. Use this weight for all 5 working sets. Rest about 2-minutes between sets.
Conditioning
2 Sets
10-8-6-4-2 reps of:
- Pull Ups
- Burpee Box Jump Overs
*Begin second set at 8:00.
6:00 time cap per set
Notes
Today’s workout is 2 sets of pull ups and burpee box jump overs. Your score is the slowest of the two times.
The pull ups should be completed in 1-2 quick sets each round. Adjust the number of reps or substitute jumping pull ups or ring rows.
Choose a box height on the burpee box jump overs that allows you to move quickly and safely through every jump. No round of burpees should take longer than 1:00.