Wednesday – Health

Prep:

Jerk Review + Technique with an empty bar:

– 3 Strict Press – 2 Push Press – 1 Push Jerk.  Rest.

– 3 Push Press – 2 Push Jerk – 1 Split Jerk

Then spend 5:00 practice either split or push jerk working on footwork and technique. Keep loads light or stay with an empty bar.

Strength:

Jerk: 1RM. Rest 2:00 – Build to a 1RM in 8-10 sets. – This can be done any style, ie. split or push jerk

– New to Health: Push Press, 6 x 3, adding weight if form permits

Metcon:

AMRAP in 20 min:

50m Sled push (moderate weight)

50m Carry (alternate between overhead, front rack, and farmer carry)

Rest 2:00 between rounds.

E.C.:

1a) Banded Hammer Curls: 3 x 15. Rest 30s.

1b) DB Pull-over: 3 x 12. Rest 30s.

1c) Side Plank Crunch: 3 x 10 ea. Rest 30s.