Strength
Back squat
Heavy 5
Workout
For time
100 double unders
50 Power cleans – 135/95
25 Push jerks – 135/95
^Rx+ – 155/105
**Hopefully you took advantage of the built in mobility time on top of the normal mobility time at the end of class to help recover from “Fran”. If not.. well, these back squats might be feeling heavier than usual. And that’s cool if that’s the case. Push yourself as much as your body is willing to be pushed. You still have more work to do after the squats.
Have your jump rope handy to knock out 100 double unders. Let’s say 2 minutes to do that, okay? We built up to a heavy 2 power clean on Thursday, but we’re getting in some cycling and volume today. This is something you should be repping out for 3-5. Timewise – 15 minutes.
Key thing here is the push jerk. Notice it’s not ‘choose your own adventure’ shoulder to overhead. Get that second knee bend in. This isn’t a jumpy/janky push press. Struggling? Maybe add it to the ‘goals’ board to learn push jerks this year.