Strength
Push Jerk – 5×3
—Start @ 80% & work up to a heavy 3RM
Conditioning
5 Rounds
40 Double Unders
8 Push Jerk 155/105lb
400ft Shuttle Run (8 laps)
—Rest 1 min between rounds
Assistance
3×10 Bar Dips (weighted)
WOD Notes: Scaling for DU is 80 singles. PJ weight is 55-60% of 1RM. The shuttle run will go from the pull-up rig to the back part of the lifting platforms. You should be giving 95-100% each round. Jerks should be unbroken every round. Subtract 4 minutes from total time.
