130815 ~ Working the Jerk!

Strength/Skill

A. Every 90s x 6 min

3 Pause Front Squats directly into Push Jerk @ 85%

B. Every 90s x 6 min

5 On toe split jerk @ 40 - 50% of CJ

 **rack position, jerk grip, get up on toes and pause for a split second, then drop into a split jerk.

C. Every 90s x 3 min 

Push Press - Push Jerk - Split Jerk @ 80% 

Conditioning:

 Buy In:

2 rnds:

Run 200m

6 Cleans (165/115#)

then..

3 Rounds For Time

6 ring dips

6 KB Snatch (50/35#)

6 Shoulder to Overhead (165/115#)

6 Burpee Box Jump with 2 air squats on the top of box (24/20")

then..

2 rnds

Run 200m

6 Cleans (165/115#)

Cash Out:

Lacrosse Ball, Stretch, and mobility!

 

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