Lifiting:
3 RM Push Jerk
WOD:
“Beef Jerky”
Complete as many rounds as possible in 12 mins of:
21 Kettlebell Swings, 53/35 lbs
14 Alternating Kettlebell Reverse Lunges, 53/35 lbs
7 Push Jerks, 165/115 lbs
7 Push Jerks (165/115)
GENERAL
The push jerk is the focus of this two part workout
Looking to complete 3-4 rounds in our metcon today (3-4 minutes per round)
PUSH JERKS
From the rack, we?ll build to a heavy triple in part one
Choose a heavier weight for ?Beef Jerky? that you can complete in 1-2 sets
The push jerk bar comes from the floor in the metcon, so it should be a weight you can clean
KETTLEBELL MOVEMENTS
Choose a weight for the swings and lunges that you can complete in 1-2 sets each round
The kettlebell is held in a goblet position for the reverse lunges
Athletes will complete 7 reps per leg, alternating sides each rep