NOTES ABOUT TODAY’S TRAINING

– Strength: Building on what we did last week, this week we are going for a max in the 1 push jerk + 1 split jerk over the course of 10 sets.
– Metcon: Push your limits today with this workout, but be mindful that it will be easy to redline. Shoot for 80% effort.

STRENGTH

  1. Build to max in complex of: 1 Push Jerk + 1 Split Jerk; beat last week’s weight if you’re feeling good. Rest as needed.
  2. Chest Supported DB Rows: 4 x 20. 2:00 clock.

CONDITIONING

”Surprise”
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (No Pull-up)

Optional Rx+ Additional Training after class
For time:
30-20-10
KB Snatch (53, 35) (Reps split between right and left)
Ring Dips – any style

EXTRA CREDIT

3 Rounds of:
Banded pushdowns x 15
Alternating DB Curls x 10 each
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale