WOD – Tuesday 11/6

Bracelets are in, come get yours from a coach.

Spend 2 minutes in Z1
Then, 3 rounds
5 deadlifts
5 hang cleans
5 front squats
5 S2OH

Shoulder and front rack mobility to prep for strength

Push jerk – EMOM complete the following…
First 3 min – 3 push jerks EMOM
Rest 1:00
Second 3 min – 2 push jerks EMOM
Rest 1:00
Last 3 min – 1 push jerk EMOM
The push jerk is one of those movements that require an over emphasis on form the entire time you are warming up and lifting. It can get real sloppy, real fast. Hold yourself accountable to the points of performance as the priority and do not let weight dictate form.

“Hard Pressed”
14 min AMRAP
60 DU’s
30/24 cals AB
15 burpee box jump overs (24/20”)
Gritty and gross. Just find a way to keep moving. Using your pace from yesterday on the bike, look to hold something similar to RMP’s in the middle part of the 10 min test.

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