A. Push Jerk + Split Jerk
1 Complex Every 2:30 x 5 Sets
“Sienna”
3RFT
10 Cleans 185/135
5 Shouler to Overhead
12 Burpees Over Bar
Program Notes:
Continue to progress your weights on the overhead work as long as technique allows.
Metcon intention:
A classic Mendota workout. See what you are made of with this! Its a bit heavier so this is a power endurance piece.
MetCon notes:
The weight used should be around 60-70% of max. Singles on the clean can be used and is probably the best strategy for most at least for the first 2 rounds.
Once the BB is overhead do not put the bar down. Hit your 5 STOH.
Pace the burpees appropriately for the first two rounds. Go for broke on the last set.