Push Jerk:
2x3 reps @ 65% 1RMJerk
3x3 @ 70% 1RM Jerk
* Bar can be taken from the rack
*10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight.
Workout:
For time 10-20-30-40-50 Dumbbell Snatches (50/35) *15 Burpee Box Jump overs (24”/20”) after each round
- 20:00 Time Cap -
For Time
From 0:00, perform: 21 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb) 18 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb) 15 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb) 12 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb)
From 10:00, perform: 21 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb) 18 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb) 15 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb) 12 Air Squat Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb)
1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks