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. ┬áScale 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)

Previous PostNext Post