STRENGTH

A) 5-5-5-5-5
Push Press at 80-85%

B) Work to a Heavy Push Jerk

30 min Cap

METCON

For Time:
30 Kettlebell Swings
30 Hang Clean and Jerks* 95/65

*15 burpee penalty at the end, if not done in 2 sets or less.

More strength work today! We are working on strengthening your pressing movements. Focus on a vertical dip and creating good habits at a heavy weight. The push jerk should be just a heavy for the day and with the best form possible.

The METCON is super quick. The kettlebell swings are American and should be heavier than normal. For the hang clean and jerks, these have to be done in big sets. There is a 15 Burpee penalty if these are not done in two sets or less. Go big or do burpees. Scale weights accordingly.