Push Jerk
3-3-3-3-3
These are fast and snappy. No split jerks here, and press-outs don't count as reps (perhaps that's stating the obvious, but sometimes it's good to state the obvious). Work on dipping with the legs when lowering the weight to help absorb the bar's momentum.
Power Clean
5-5-5-3-3-3
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups
These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
" Hmm . . . who should get the tire?"
Diana: "You take it!"
Geneva: "No - you take it!"
4 comments:
How many box jumps?
7 - sorry about that!
BBG (off) Skill
Push Jerk
3-3-3-3-3
WU 45, 95, 135
165x3
170x3
175x3
180x3
185x2,f
7 rounds for time of:
7 Box Jumps, 30"
7 Slapping Push-ups
3:55
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
45x10,9,8
Power Clean
5*115*-5*125*-5*135*-3*145*-3*155*-3*165*
7 rounds for time of:
7 Box Jumps, *30"*/24"
7 *Slapping* Push-ups
7:21
Post a Comment