Warm-up Drills
I. 2:00 x Row or Jumprope
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Push Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 6 Rounds Total
Push Jerk x 3-3-2-2-1-1
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“Rage-demptious”
5 Rounds for time vs. a 12:00 time cap
15-12-9-6-3 x Push Jerk (115/85lbs)
10 x Bar Facing Burpees
30 x Double-unders
Notes: Rx+ Scale the Push Jerks heavier to challenge the ability to maintain unbroken throughout the rounds/sets; scale Doubles to 20 reps of Triple Unders or 50 reps of Double-unders. Intermediate Scaling: 15 Dubs with a 1:30 cap on effort each round. Scale to 60 singles as needed.
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