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Monday 01222024

Warmup

Strength

Push jerks

5-3-2-2-1

(Build )


WOD

RX

For time:

60/75-cal row

21 push jerks (95/135 lb)

60/75-cal row

15 push jerks (105/155lb)

60/75-cal row

9 push jerks (135/185lb)

 

SCORE: 

TOTAL TIME


Level 2

For time:

45/60-cal row

21 push jerks (65/95 lb)

45/60-cal row

15 push jerks (75/115 lb)

45/60-cal row

9 push jerks (95/135 lb)

SCORE: 

TOTAL TIME


Level 3

For time:

21/30-cal row

21 push jerks (35/45 lb)

21/30-cal row

15 push jerks (45/55lb)

21/30-cal row

9 push jerks (55/65 lb)

SCORE: 

TOTAL TIME


SKILL WORK

Rest, stretch, recover.

ABOUT THE WORKOUT

INTENDED STIMULUS

  • 15:00-22:00.

  • Rows in 3:30-5:30.

  • Push jerks in 1-3 sets in under 2:30.

  • Mix of longer monostructural efforts while building to a heavy set of push jerks.

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