Strength 1
Front squat
Heavy 5
*Every 2.5 min, do 5 reps. Repeat this a total of 6 times.
Strength 2
Push jerk
6 x 3
*Add weight every 2 rounds. You’ll have a total of 3 weights on the bar.
*Pause at the catch of each rep. Treat the 3 reps in each set as its own rep.. aka, no cycling the jerks. Treat this workout as an Olympic lifter, not a CrossFitter.
Super Set
Gorilla Rows
6 x 4/arm
*After each set of jerks, you’ll do a set of Gorilla rows. You’ll do a total of 6 sets of rows, same as the number of sets of jerks.