08.17.18

Warmup
2 rounds (8 min cap)
High Knees down, Butt Kicks back
Inchworm down, Frog Hop back
Bear Crawl down and back
8 Burpees

Mobility
Instructor’s choice X 6 min

Skill
Review of the Jerk Dip Squat

Focus here on weight being centered in heels and midfoot throughout the dip.
The dip should be controlled and legs loaded.
The depth of the dip will vary for everyone but most people only need about 4 to 6 inches.
Less than 4 and legs may not be completely loaded and ready to drive.
Lower than 6 and you may start to shift weight forward/backward and loose drive.

Focus on maintaining a vertical torso and the bar staying in line with the heels while knees track out over toes (not forward).
Squeeze butt and push hips up to stand as you drive through your heels.
BE CAREFUL on standing up too explosively with light weight as it may pop up off the chest when standing.

Strength
EOMOM X 16 (8 rounds)
3 Jerk Dip Squats + 3 Push Jerks

P – Aim to build to 70-75% (of 1RM Push Jerk)
L – Aim to build to 65-70%
F – Aim to build to 60-65% or a moderately challenging load which still allows for good technique

Bar taken from the blocks or the rig.

Metcon
For time – 18 min cap
60 Hang Power Cleans*

*Every time you put the bar down, Run 400m

P – 115/75
L – 95/65
F – 75/55, Run 200m

Cashout
3 rounds, not for time
10 Banded Chest Flyes (https://www.youtube.com/watch?v=yVcEkvgymt8)
10 Banded Dead Bug per side (https://www.youtube.com/watch?v=wCwn7-Z-XjE)