Warm Up
400M Run
10 Groiners
10 Samson Lunges
25M Broad Jumps
10 Scapular Pull-ups
20 sec Hollow Hold on Bar
20 sec Arch Hold on Bar
1 min Max Strict banded pull-up test
BB Power Clean & Push Jerk
Pull + Hi-Pull + Muscle Clean + Power Clean
from Hi-Hang, Hang and Mid-shin positions (12 reps total)
5 Strict Press + 5 Push Press + 5 Push Jerks
Strength
Take 20 min to build to today’s 1RM:
Push Jerk
MetCon
“Blue Steel”
Athlete
Complete the following for time:
200m Sand Bag Run (buy in)
10-8-6-4-2
Push Jerk 135/95
Pull Ups
Box Jump Overs 24/20
200m Sand Bag Run (cash out)
Fitness
Complete the following for time:
200m Slam Ball Run 40/30 (buy in)
10-8-6-4-2
Push Jerk 95/65
Pull Ups
Box Jump Overs 24/20
200m Slam Ball Run 40/30 (cash out)
Post WOD
Roll Lats and Calves
Today is about seeing where we are at on push jerk. We have done a lot of press and push press. The sandbag run will tax core and make the jerks in the wod more difficult. Focus on returning the bar to the starting position in order to facilitate efficient cycling. Scale the weights so you can do the first set of 10 in a row.