11.9
Push Jerk (3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk))
Metcon (Time)
Little Giants
For Time:
40/30 Calorie Row
40 Alternating Hang Dumbbell Clean and Jerk (40/25) Rx+(50/35)
80 Push-Ups
40 Alternating Hang Dumbbell Clean and Jerk (40/25) Rx+(50/35)
400m Run
For Time:
40/30 Calorie Row
40 Alternating Hang Dumbbell Clean and Jerk (40/25) Rx+(50/35)
80 Push-Ups
40 Alternating Hang Dumbbell Clean and Jerk (40/25) Rx+(50/35)
400m Run
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Athletes should find a steady pace across all movements and settle in to a moderate intensity that can be maintained for the entirety of the workout.
Time cap: 18 minutes
STIMULUS and GOALS
Athletes should find a steady pace across all movements and settle in to a moderate intensity that can be maintained for the entirety of the workout.
Shoulders are going to take a beating on this workout so advise to stay smooth and try to rest before the fatigue really sets in.
5 sets of 3 reps on push jerks between 60-70%. Weight should be comfortable and bordering on challenging but 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.