1 Push jerk- EMOM 10; building throughout
For time, split with a partner:
60 2 DB Hang squat cleans 60/35
30 GHDs
100 DU
40 2 DB Hang to OH
30 GHDs
100 DU
20 2 DB Thrusters
30 GHDs
100 DU
Program notes: Start light and build throughout on your push jerk. Quick reps so plan accordinly on your weight builds. For your wod choose weights that you and your partner
can get through in in 1-2 sets each per movement.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
Intermediate: 40/30, WB sit up
Scaled: 35/25 WB sit up
Beginner: 30/20 abmat sit up
Longevity:*** if needed, kipping, risk vs. reward moves