08.02.18

Warmup
5 min AMRAP, with an unloaded bar or PVC pipe:
7 Strict Press
5 Squat Thrusts
7 Push Press
5 Banded Good Mornings
Skill
Review of the Push Press and the Push Jerk
Then as a group, review and practice of the footwork for the Split Jerk without a barbell (1-2 min)
Then as a group, review and practice of the footwork for the Split Jerk with a barbell (1-2 min)
Strength
Under a 16 min running clock complete the following.
6 sets of the following complex taken from the blocks or rig:
1 Push Press + 2 Push Jerks + 2 Split Jerks
Build in weight across sets as long as technique remains good. Be sure to take adequate rests between sets as we are focusing on timing and footwork today.
Metcon
“Death by Triplet” – complete 1 round of the following during a 2 min window:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
If you complete the round within 2 min, you will rest the remainder of those 2 min and then begin another 2 min round. This will continue until you can no longer complete the round within the 2 min window. This workout will be capped at 22 min. Your score is the number of completed reps
P – 24”/20” Must be jumps, 95/65
L – 24”/20” Can be jumping or stepping, 75/55
F – 20”/16” Step-ups, 65/45 – scale all reps to 6 for all rounds, if needed
Cashout
5 rounds, not for time. Rest as needed between rounds Yoke carry 50’
1 Heavy Sled Push down and back on turf