STRENGTH: Push Jerks (3-3-3)
Use the time provided to work up to a heavy triple. Then, with the remaining time, see if you can hold that weight for 2 more sets. Things to consider while doing a push jerk are a straight upper body throughout the dip and drive, speed under the bar, a ‘catch’ with locked out arms and good body positioning (avoiding over-extension). A great front rack will help with the efficiency and cycle time of a triple, as well.
WOD: 5 RFT
12 SDHP (135/95)
12 Slamball Shoulder Rolls (60/40)
