3 Sets
1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Jerk + 3 Press in Split @5-6/10 RPE
*Rest as needed between sets.
Push Jerk
Take 10-12 minutes to establish a heavy set of 2 Push Jerk.
-Rest 3 minutes-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE
*Score is set of 2 Push Jerk. Score Unbroken Push Jerk in notes.
Metcon:
3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
100m Run or 100m Row or 100m Ski
1 Power Snatch (135/95)
-rest 2 minutes b/t sets-
Scaled:
3 Sets:
AMRAP 4 Minutes
3 Box Jumps (24/20)
100m Run or 100m Row or 100m Ski
1 Power Snatch (115/80)
-rest 2 minutes b/t sets
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