Push Press + Jerk
Warm Up
A. General (5 min)
3 rounds:
8/6 Cal easy
10 Air Squats
8 Scap Push-Ups.
B. Specific (7 min)
Front-rack mobility: wrist stretch 30 sec + Lat Stretch on rack 30 sec/side.
2 x 5 Front Squat empty bar (2-sec pause in bottom).
3 x 5 pause in the dip, heels down, chest tall
5 Push Press empty bar
5 Push Jerk empty bar
Dip and drive drill:
3 x 5 pause in the dip, heels down, chest tall.
Force / Ability
Push Press + Jerk
Warm-up sets
Push Press:
5 @ RPE 5
3 @ RPE 6
1 @ RPE 7.
EMOM 12
Min 1-4: 1 Clean and Jerk @ RPE 7
Min 5-8: 1 Clean and Jerk @ RPE 7.5-8
Min 9-12: 1 Clean and Jerk @ RPE 8-8.5 (no misses)
Score: Heaviest Clean and Jerk
Cues: bar close, full hip extension, fast elbows, dip straight down, punch under the bar and lock out.
WOD
5 Rounds For Time
15 Calories
20 Wall Ball Shots
10 Kettlebell Swings (24/16)
Time cap 18 min
Rx: Wall Ball 20/14 lb to 10/9 ft
Stimulus: Fast and steady, RPE 8.