1/17/2016

16
Jan

1/17/2016

Take the bar out of the rack and do 4 push presses and 1 jerk – this may be a power jerk or split jerk (your choice). Focus on staying upright and driving through the heels to generate power.
The metcon is 3 rounds for time of deadlifts, clapping push-ups, and KB push presses.The deadlift weight should be about 60-70% of your 1RM. Clapping push-ups require that you leave the ground and touch your hands together – to scale this, try dynamic push-ups where you leave the ground just a bit. You can do this from the knees too. Finally, you will have one KB in one arm and move it from shoulder to overhead. You can either push press or jerk this. Do 10 on each arm for a total of 20 reps per round.

Strength

4 push press + 1 jerk

Conditioning

3 rounds for time:
10 deadlifts, 255/175#
15 clapping push-ups
20 KB push presses, 53/35# (10L/10R)