[1.] Warm Up
“Push Jerk Warm Up”
[6] Racked Jerk Squats
[6] Racked Jump Squats
[6] Chest Bumps
[6] Push Press
[6] Overhead Jerk Lands
[6] Push Jerks
*This warm up can be performed both 1 arm and with double kettlebells, for 1 arm version perform all movements on one side then switch sides.
[2.] Strength [load]
Perform 6 sets of:
[8] Double Push Jerks
-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.
[3.] Work Capacity [time]
“HERB”
Perform 20, 16, & 12 reps for time of:
Box Jumps [24"/18"]
Alternating Hang Snatches [2x20kg/2x12kg]
Chest to Bar Pull Ups
-Scale loads and modify movements if required. Record time.
[4.] Finisher [unbroken]
Perform 100 unbroken reps for time of:
KB Knees to Elbows
*Attempt to perform all sets unbroken choosing from the following rep schemes: 10×10, 5×20, 4×25, 2×50, 1×100.
-Modify movements if required. Record rep scheme, load, and time.
Post comments & scores…
Tracy [aka energizer bunny],
rock solid in the double bottoms up plank!
