Skill:
Push Jerk Progression + Complex Review
Strength:
e90s x7 - From the Rack:
3x Push Jerks
**This will be from the rack. Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Push Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
5 min AMRAP:
800m Run / 2/1.6 Km Bike / 1000/800m Row**
Max Effort Shoulder to Overhead @55-65% (155/105) in remaining time..
REST 2 min b/t efforts
3 min AMRAP
400m Sprint / 1/.8 Km Bike / 500/400m Row**
Max Effort Shoulder to Overhead in remaining time..
REST 2 min b/t efforts
2 min AMRAP
200m Sprint / .5/.4 Km Bike / 250/200m Row**
Max Effort Shoulder to Overhead in remaining time..
**Athletes will choose a different sprint option each round and may not repeat the same effort
NOTES: Score Total Reps S2OH. The S2OH weight should be challenging for experienced athletes. Athletes do not have to perform all 3 sprint options but may not perform the same one each round.