Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set. Rest 1:30 between sets.
60-70% 1RM Clean & Jerk
Athletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%.
Weight should be comfortable but bordering on challenging and should not be at risk for missed reps.
Athletes should use the reps to practice good form rather than focusing on lifting heavy. Bar can be taken from the rig or the ground.
Smooth dip, fast hips!
Complete as many rounds as possible in 16 mins of:
16 Alternating Dumbbell Snatches, 50/35 lbs
16 GHD Sit-ups
16 Box Jump Overs, 20 in
GHD Sit-ups / Stick Sit-ups
STIMULUS and GOALS
Stimulus is moderate pacing across all 16 minutes. Athletes should settle into a pace that can be maintained over the entirety of the workout without getting to a place that requires excessive rest.
Similar to Monday, try and keep consistent round times with a non-stop effort. The rest should be between the movements and not during.
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