Mobility: Shoulder mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk, out of the rack (push or split), or working on jerk drills. Shoot for the 70-80% range. Plan to hit your final weight for 2-3 ‘sets’.
Super Set: none
Metabolic Conditioning: “Reckless Recluse”
5 rounds, for time.
4 Jerk ‘heavy’ (Performance: 155lbs / Athletic: 95lbs* / Athletic: 65lbs)
8 ring rows
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 11 – 18 min. Scale Up: 8 jerks per round, 8 chest-to-bar pull-ups (instead of ring rows)
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Compare to: NEW WORKOUT!
Coaching Tips: Jerking will be challenging with the burpees. Make sure that you use a jerk and not a push press to save the shoulders. Keep the ring rows legit and remember that there is no kipping on these. Push the pace on the burpees, but try and use as little ‘pushing’ muscles as possible. Doing ring rows and toes-to-bar may be hard to fit in some spaces so be ready to do your toes-to-bar and ring rows in the same place if possible (just slide the rings to the side).
Optional ‘Cash Out’: none.