Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (17 Minute Cap)
600 Meter Run
15 Push Jerks (155/105)(105/80)
Stimulus/Focus: Opposing muscle groups allow a chance to rest each and to push hard in both. The bar should be heavy. Try not to break more than twice (three sets) in each round.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ring Rows