Warm up: Coach’s Choice
Strength/Skill: Push Jerk
15 x 1
Stimulus/Focus: Complete one pause jerk (2-seconds in the receiving position-legs bent/barbell locked out overhead) every 45 seconds. Use 75% for all lifts.
WOD: 12 Minute AMRAP
4 – 8 – 12 – …
Hang Power Cleans
Shoulder to Overhead
Alternating Back Rack Lunges
*Add 4 reps to each movement each round.
*RX: (95/65)(65/45)
Stimulus/Focus: This is a tough workout on your grip. Take short breaks when needed and work on efficient transitions.
Cool Down: Tabata Russian Twists