8/7/2016

6
Aug

8/7/2016

Find a 1RM jerk from the racks. If you don’t push jerk and are newer to the split jerk, then you may not want to go for a max and use this time to work on your form.
The metcon has a buy-in of an 800m run. Then whatever time you have left is for the triplet of squats, burpees, and push presses. Push press weight should be moderately heavy – not as much as Monday’s “MK” – ideally you are doing 10 reps in 1 or 2 sets.

Strength

1RM jerk

Conditioning

In 12 minutes:
Run 800m
then in remaining time AMRAP:
20 air squats
15 burpees
10 push presses, 115/75#