September 18, 2017
5×5 Push Jerk
Perform progressively loading
sets of 5-5-5-5-5 Push Jerks (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key… No rebounding.
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Jerk
or Push Press focusing on form
and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 5+ reps (UB) resting between each set.
10 Shoulder to OH #95/65
50 Alt. Toe Taps (“16 box)
20 Alt. Plank Hold Shoulder
MET CON: 12:00 Clock!
In an alternating fashion, perform as many reps of possible in :30 seconds of A followed by :30 seconds of rest, followed by :30 of B (6R of each). Total reps of each = your score!
A) Double Under’s
B) Toes to Bar
A) Toes to Bar
B) Double Under’s
A) Toes to Bar (TTB-A, TTR-A, Hanging Knee Raises or Double Knee Hugs)
B) Double Under’s (Dub-A or Singles)