MONDAY JULY 29

Warm Up

3 Round:

10 Cal Row

5 Inchworms

*Increase speed on Row each round

Into…

2 Rounds:

15 Russian Kettlebell Swings (Light Weight)

20 Alternating Reverse Lunges (No Weight)

Barbell Warmup1x

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

 

MOVEMENT PREP 

3 Warmup Sets: Push Jerk

Set 1: 5 Reps @ 50% 1RM 

Set 2: 3 Reps @ 55% 1RM 

Set 3: 1 Rep @ 60% 1RM 

Then…

Begin 5×3 Working Sets

 

 

PUSH JERK

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

• Complete 3 reps every 2 minutes

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

• Rest with whatever time you have remaining until the next 2 minute interval begins

• With this work taking place every 2 minutes, having your weights planned and laid out ahead will help you stay on track with the clock

• Keep the belly tight, bar path straight, and weight back in the heels

 

WOD

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)

 

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