Build to a heavy set of today’s skill/strength work! Build confidence with the split jerk and become more consistent with the footwork involved…get reps! For the workout, shoot for 7+ rounds by keeping the row explosive and the transitions smooth!
STRENGTH
5 SETS*
1 Push Press + 2 Push Jerk + 3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
WORKOUT
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back / Shoulders (No Measure)
A. CONDITIONING
ON A 20:00 Clock perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. NC60
C. STRENGTH/GYMNASTICS
1. FOR TIME 30 Muscle-Ups* *Bar or Ring, work on your weaker skill! (Score is Time)
-Rest as Needed-
2. “OPEN 13.3” AMRAP x 12 MINUTES 150 Wall Balls (20/14) 90 Double Unders 30 Muslce-Ups (Score is Rounds + Reps)