Push Jerk
5 Sets [Building to Heavy]:
5 Push Jerks
every 1:30 x 5
*Start First Working Set @ 60%
AMRAP (with a Partner) in 30 minutes
You go I go switch every round
Station 1: "Michalski"
From 0:00-10:00,
5 Thrusters 50/35
25 Double-Unders
Directly into:
Station 2: "Irvine"
From 10:01-20:00,
10 Alternating Dumbbell Snatches (50/35 lb)
7 Box Jumps (24/20 in)
Directly into:
Station 3: "Rittner"
From 20:01-30:00,
5 pull-ups
5 Squats DB 50/35
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente