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STRENGTH

Push Jerk (10 EMOM x 2)

WOD

“The Landlord” (AMRAP – Rounds and Reps)

“The Landlord”

AMRAP 12:

35 Double Unders (50 Singles)

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

RX+-155/105#

RX -135/95#

50-59-115/75#

60+-75/55#, 35 Singles

Basics-8 AMRAP – 35 Singles, PVC/BB
DESCRIPTION

* Today’s two-part training day will focus on the push jerk, as that will be the most difficult barbell movement in our conditioning piece

* Part 1 is a 10-minute EMOM of 2 push jerks from the floor

* Athletes have the option of building in weight or staying at a challenging load across

* The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight

* This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps

* Record your weight as the heaviest load lifted over the 10 minutes

* Part 2 is a conditioning piece that focuses on moderate weight barbell cycling

* Your score over the 12 minutes of work is total rounds + reps completed

* We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)

DOUBLE UNDERS

* The double under rep number is designed to be small and manageable

* Choose a rep number or variation that can be completed in 45 seconds or less

BARBELL MOVEMENTS

* Let’s use a singular barbell weight based off the most challenging movement: the push jerk

* This should be a load that allows you to complete the 5 reps unbroken each round