“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

1 Push Press + 2 Push Jerk 1-1-1-1-1

The Push Jerk is a major focus of this two-part workout
In our Pressing Complex, athletes will build to a heavy set of 3 over the course of 5 working sets
The bar will come from a rack here and all 3 reps are meant to be completed without dropping the weight

Athletes will have 15 minutes to complete their 5 working sets of pressing movements
They have the option to build in weight or complete the same challenging weight across all 5 sets
Before they begin their working sets, we recommend they take 2-3 warmup sets to get to their opening weight

21-15-9 reps, for time of:

Push Jerk, 135/95 lbs

Lateral Burpees Over Bar

Choose a moderate weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
Unlike the strength piece, the barbell will come from the floor in the metcon

There is no need to stand to full extension on the lateral barbell burpees

Today is a good day to scare yourself a little with large sets on the barbell
If we minimize sets on the barbell, we maximize time spent moving
Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground
Be methodical and breathe overhead on the push jerks
It’s better to be in control of large sets than to speed through large sets
Here are a few options to consider:
Set of 21: 21, 12-9, 8-7-6 or 7-7-7
Set of 15: 15, 8-7, 6-5-4 or 5-5-5
Set of 9: 9, 5-4, 4-3-2 or 3-3-3

Burpee at a pace that allows you to smash the barbell
Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left