8.31.2021
Warm-up
Skill Work
Push Jerk technique
What makes a Push Jerk different from a push press
10 Push Press
10 Push Jerk
(Empty bar )
What makes a Push Jerk different from a push press
10 Push Press
10 Push Jerk
(Empty bar )
Push Jerk (3×8 60+%)
Metcon (AMRAP – Rounds)
16 min EMOM
1. 5 Squat Clean & Push Jerk 95/65 + 115/75
2. 8 Burpees over the Bar + 12
3. 100M Run + 200 m Run
4. Row 12/10 cal + 16/14
Score how many rounds completed – RX is all weights and movements to standard
RX+ is all + standards and weights are met .
1. 5 Squat Clean & Push Jerk 95/65 + 115/75
2. 8 Burpees over the Bar + 12
3. 100M Run + 200 m Run
4. Row 12/10 cal + 16/14
Score how many rounds completed – RX is all weights and movements to standard
RX+ is all + standards and weights are met .
red band 10 of each:
pass thru
OHS
GM
Single Arm Shoulder Press
Pull Aparts