August 9, 2019
Strength: Push Jerk
A. Pause Push Jerk
3 x 2
*Pause :02 in the catch position.
B. Push Jerk
EMOM x 5
3 Reps @ 70-75%
Metcon:
4 Rounds of:
3 Ring Muscle ups (5 Jumping Muscle ups)
10/7 Calorie Ski Erg OR 12/9 Calorie Row
2 Squat Cleans* (Heavy – increase each Rnd)
Rest 1:00
*Clean Weights
Rnd 1: 70%
Rnd 2: 75%
Rnd 3: 80%
Rnd 4: 85%