WOD: Tuesday 250204

Well, at least there are not burpees today…

• Coaching Notes

We will be tackling a fun combination today with the Front Squat + Jerk Complex into a nice little Open-esc style triplet of Double Unders, Thrusters, and Toe to Bar. The Front Squat and Jerk Complex will have us working into the technical capacity and midline strength of tackling some leg and midline fatigue before creating a violent drive into the Jerk and firm punch into the catch. Our #TEAMPRVN TUESDAY “Old Fashioned” is a 13:00 AMRAP designed to test your stamina, coordination, and capacity for sustained effort. This workout combines a heavy push-pull combo with skill-based jump rope work, creating a challenging mix of muscular endurance and cardio. The goal is to pace yourself early while maintaining consistent transitions and smooth movement to maximize rounds and reps.

weightlifting:

Every 3 mins for 15 mins.

1x [ 2 Front Squats + 1 Jerk + 1 Front Squat + 1 Jerk ], pick load

metcon: "Old Fashioned"

Complete as many rounds as possible in 13 mins of:

10 Dumbbell Thrusters, 50/35 lbs

10 Toes-to-bars

30 Double Unders

Accessories:

5 rounds for quality of:

10 L/10 R Single Leg Hip Thrusts, pick load

15 Goblet Cyclist Squats, pick load