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STRENGTH

Push Jerk (Build to heavy set of 3 – 15 min to establish)

“Eighth Wonder” (Time)

“Eighth Wonder”

8 Rounds For Time:

8 Push Jerks

8 Lateral Barbell Burpees

16 min TIme Cap

RX+-135/95#

RX-115/75#

50-59-95/65#

60+-75/55#, Just Burpees

Basics-4 Rounds, PVC/BB Just Burpees
DESCRIPTION

The push jerk is the big focus of this two part day

Athletes will start by building to a heavy, unbroken set of 3 from the rack

The metcon that follows includes a moderate weight barbell and burpees

Athletes can expect this workout to take between 8-16 minutes to complete

PUSH JERKS

Choose a weight for “eighth wonder” that you can complete in 1-2 sets

The bar is taken from the floor for the conditioning piece

The barbell is taken from the rack for the strength portion

LATERAL BARBELL BURPEES

There is no need to stand to full extension when jumping over the ba

AFTER PARTY

Row Intervals (No Measure)

Row Intervals

On the Minute x 9:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Row

Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row

Minute 5: 15/12 Calorie Row

Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row

Minute 8: 15/12 Calorie Row

Minute 9: 12/9 Calorie Row