Strength:

Building to a heavy double today in the Push Jerk, Watch for: lifting the heels off the ground while dipping, knees tracking forward instead of at an angle, leaning back, and dropping the elbows at ANY point from their set position.

PUSH JERK 

Build to a heavy double in 6 sets working on technique and building weight as you see fit.

Rest 90s – 2:00 between sets (heavier sets rest on the longer end)

Metcon:

New Benchmark Workout, you should have 60-90s of rest each interval, so scale accordingly. Stable core on the Renegade Rows, stay loose and relaxed on the Double Unders. Select a Pull-up scaling option based on improving skill (Band Assisted for Kipping), or based on improving strength

“BRINGING SEXY BACK”

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10 each Renegade Rows (50/35)
45 Double Unders
– Goal: Hard but sustainable efforts each round, unbroken reps. Score = time on last round

Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)

Accessory Work

 BAND SHOULDER EXTENSION TRI-SET

3 x 10 reps in each grip position – pronated, neutral, supinated