Strength
Push Jerk – Work up to a heavy single, then do 3×5 strict press @ 80%
Conditioning
5 Rounds (interval style)
8 Push Jerk @ 70%
50 Double Unders
25 Cal Row
—Rest 90 secs between rounds. Score = total time minus 6 minutes.
WOD Notes: TD = 2-3 min/round. PJ weight should be HEAVY for 8 reps, but not too difficult to where you are failing. DU scale = 90 singles or 25 DU. Rowing should be done at 95%+ effort, since you have rest between each round.
Cole – Practicing push jerks