Strength
Push Jerk
- x 2 x 5 sets
*pause :01 in the receiving position and :01 standing with the bar overhead
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. Aim to use 5-10% more than last week’s weight.
Conditioning
Complete as many rounds as possible in 14:00:
- 7 Hang Power Snatch
- 7 Toes to Bar
- 14/18 Calories
Notes
Today’s conditioning is 14-minutes of hang power snatch, toes to bar, and calories. Your score is the total number of rounds and reps completed in the 14-minutes.
The hang power snatch should be at a light-moderate weight that allows you to complete every round unbroken.
The toes to bar should be completed in 1-2 quick sets every round. You may substitute knee raises or sit ups.
The calories should take no longer than 1:15 to complete each round. Adjust the number accordingly.