TUESDAY 6/19/18

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 SKILL

PUSH JERK
8:00 to build to workout weight

WORKOUT
EMOM x 21 MINUTES
Min 1 -- Bike for Max Cals :45
Min 2 -- 2-3 Rope Climbs or 7-10 Strict Pull-ups
Min 3 -- 5 Push Jerk (185/125)

STRENGTH

Pause Split Jerk (pause at dip and at catch :02)
5x3 sets; rest 1-2 minutes between sets; @moderate load

EMOM x 6
1 Split Jerk (build in load)

GYMNASTICS
For Quality
30 Strict Parallette HSPU
(if you are good at HSPU wear 20#vest, if not scale to 20 or 15, something that will get you done in a reasonable amount of time)

*20 min cap

CONDITIONING

AMRAP x 10 Min (60%)
15 TTB
5/5 DB hang clean to OH (75/50)
15 Cal row

Rest 5 min

AMRAP x 10 Min (60%)
5 DB S2O (75/50)
10 DB DL
15 Box jumps (30/24)