Push Press Build to Heavy Set of 5 “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35)
L2 Option to Sub barbell hang clean jerk L1 3 Rounds for Time 21/15 Cal Row 15 Wallballs 10 MB hang clean jerks
Within today’s workout, we can make the dumbbell hang clean and jerks the central focus. Because athletes will switch arms every 5 repetitions, the goal will be to complete the 20 repetitions unbroken. Going from wallballs to the dumbbell, we can break up the lighter movement to thrive on the heavier movement. Three to four sets on the wallballs may better allow athletes to hold onto the dumbbell. 10-8-7 or 7-6-6-6 are both viable options. Knowing the wallballs will be broken up a little more, athletes can aim to push the row at a pace they are confident in getting 7-10 wallballs immediately after coming off.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts 50 Banded Tricep Pushdowns 50 Banded Pull-Aparts