08/27/2021

Push Jerk (5 RM)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2 5×5 @ 65% of 1RM
Opt.3 Jerk Complex- Start Light build to a heavy 1RM
1 Jerk Drive
1 Push-Press
1 Push-Jerk
Opt. 4 Accessory Work
Metcon (AMRAP – Reps)
4 min AMRAP:
15 Calorie Row
9 Thrusters
6 Bar-Facing Burpees
-Rest 3 mins-

Rx Challenging Dumbbells
Rx+95/65

Sub row for 12 Cals on Bike

Record total reps into WODIFY

Metcon (Weight)
Optional Accessory Work
5×10 Barbell Curls
Work to a heavy set