8 Aug 18

Metcon (Time)
“Zero Pucks Given”

For time:
100 Double Unders
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
100 Double Unders

Extra Credit
Metcon (AMRAP – Reps)
Superset
4Rounds
8-12reps – heaviest possible
A. Push Press
B. DB Flat Bench Press
5×5 reps – heavier than last week – last set to failure
C. BB upright Rows
Jerk Balance (7 Sets of 3 reps)
Bar is in the front rack position.
Start with your rear foot in the finish position of your jerk.
Dip, drive the bar OH like you would in a jerk and step your front foot forward into your finish position.
Correct position as necessary.
Recover.

Jerk Balances
Work up to heavy
Every 2 minutes

Jerk Balance Video:
http://youtu.be/XHw98_Ab1hQ

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