Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
16/12 Calorie Row
10 Push Jerk (135/95)(95/65)
*2 Minute Rest Between the Two 8-Minute AMRAPS
Stimulus/Focus: This is anther push-pull workout. Find a steady pace on the row. Complete the push jerk in no more than two sets. Your score is rounds + reps (calories count as reps).
8-Minute AMRAP
100 Meter Run
10 Hand Release Push Ups
Stimulus/Focus: Push hard on the run and focus on good form on the HRPUs. The run counts as one rep.
Cool Down: Tabata Hollowrock Holds