Strength
Push Jerk
- x 2 x 5 sets
Pause :01 in the receiving position each rep
Notes
Today’s strength is push jerks. You will complete 5 sets of 2 reps. Every set will be at the same weight across. Take 4-6 warm up sets to build to your working weight. Rest about 1-2 minutes between working sets.
Choose a weight that is challenging, but make sure you can maintain a :01 pause in the receiving position before standing up each rep. The first set should feel like a 7-8/10 difficulty. If you were here for last week’s sets of 3, aim to use about 5% more weight for today’s sets of 2.
Conditioning
Complete as many rounds as possible in 10:00:
- 7 Toes to bar
- 11-14 Calories
- 14 Single Arm Hang Clean and Jerk
Notes
Today’s conditioning is 10 minutes of toes to bar, calories, and single arm hang clean and jerks. Your score is the number of round and reps completed in the 10 minutes.
The toes to bar should be completed in 1-2 quick sets throughout the workout. Substitute knee raises or sit ups, if needed.
The calories should take no longer than 1-minute each round throughout the workout,
The hang clean and jerks should be light and completed in 1 set throughout the workout. You may switch arms whenever you want.