Warm Up: 10 squats, hs shoulder taps (or kick ups), hollow rocks, ring rows, swings
Skill Focus: Push Jerk
Warm up to 70 - 80% and. . .
Push Jerk 5 x 2 @70-80% (same weight)*
Rest 1 min btwn sets
WOD:
7 min AMRAP
5 C&J 135/95
7 T2B
rest 3 min
5 min AMRAP
5 thrusters 115/75
5 box jumps 30/24
rest 2 min
3 min AMRAP
10 swings
10 pullups
Post: pj weight and total rounds (only full rounds)
Skill Focus: Push Jerk
Warm up to 70 - 80% and. . .
Push Jerk 5 x 2 @70-80% (same weight)*
Rest 1 min btwn sets
WOD:
7 min AMRAP
5 C&J 135/95
7 T2B
rest 3 min
5 min AMRAP
5 thrusters 115/75
5 box jumps 30/24
rest 2 min
3 min AMRAP
10 swings
10 pullups
Post: pj weight and total rounds (only full rounds)