2015 REGIONAL & OPEN ATHLETES
1. Jerks
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack
1. Jerks
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack
2. Squat
3×3 Back Squat, across
3×3 Back Squat, across
3. EMOMx15
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.
METCON:
5 RFT20 GHD sit ups
20 Wallballs
20 Push jerks
40 DUBS/160 singles
Did the Metcon today:
ReplyDeleteSuzanne - 65# push jerks( not sure of time)
Amy - 55# push jerks ( drop down to 45#)- 30:23
Mo - 50# push jerks (down to 45#- so hard after the WB) - 34:50