11/17/2016

16
Nov

11/17/2016

For strength today everyone will hit exactly 3 sets of 5 reps of the push jerk. Get in your warm-up sets, but once you declare your first working set, you have a total of 3 sets to find the heaviest set you can. Don’t game it today by “saving” your best set. Complete the work and get stronger! For the Met-con track total reps over the course of 5 rounds with each round completed being worth 21 reps. Each new round begins with shoulder to overhead regardless of where you leave off.  Scale Toes to Bar to hanging knee raises today, try to avoid v-ups / sit-ups.

Strength

Push Jerk

5,5,5

Conditioning

5 Rounds :90 on :60 off
7 Shoulder to Overhead (95/65) (Rx+115/75)
7 Toes to Bar
7 Kettlebell Swings (55/35)