A. Skill:
12min to Find Heaviest Weight of the Complex – 3 Hang Cleans + 1 PUSH Jerk (not split jerk)
What does a decent push jerk look like? Well, this is a full squat jerk…but you get the picture –
https://youtu.be/vXnDZovogxE
P.S. 204kg = 448lb
B. MWOD:
Your T-Spine will be the limiter for the push jerks. Mobilize it…over and over and over.
T-Spine LAX Ball
C. WOD:
12min AMRAP –
20 Burpees
20 Overhead Squats (65/45)
20 C2B Pull-Ups
*Note:
If you cannot do C2B, then do regular pull-ups. If you cannot do unassisted pull-ups, then do horizontal ring rows (body parallel to ground, feet elevated on a box).
