Monday Workout: FS+Push Jerk, 5 Rounds

Happy 30th Birthday, Alex!

And Happy Halloween!! Costumes aren’t required today, but they are strongly encouraged.  Wear your costume to the workout!

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Photo cred goes to Kelsey Stober

STRENGTH

10 Minutes to build to a challenging weight in the following complex:

  • 2 Front Squats + 2 Push Jerks

*Bar must start on the ground – can power clean and then go into front squats, or squat clean the first rep each time.

WOD

Level 1

4 Rounds For Time of:

  • Hang Power Clean (95/65) x 6
  • Burpee x 8
  • Run x 100m

Level 2

5 Rounds for Time of:

  • Power Clean (155/105) x 6
  • Burpee Over the Bar x 10
  • Run x 100m

*wear reflective vests for running if necessary

CASH OUT

Accumulate 3 minutes in a plank within a 5 minute period (i.e. 1 minute on, 1 minute off for 3 sets).  Advanced: 3 Minute FLR on rings.

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 31 – Wear your Halloween costume to the gym!

7 Comments on “Monday Workout: FS+Push Jerk, 5 Rounds

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