Skill

EMOM for 10
3 Push Jerks

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

AMRAP in 10 Minutes
15 Box Jumps 24/20″
15 See the lights sit-ups 15/10 lb

Workout notes

We have two bodyweight movements in today’s workout. Each round starts with a moderate sized set of box jumps and finishes with an equal number of see the lights sit-ups.  The weight is not really there to make the movement “heavy” but to force a stricter movement standard which should help engage the midline and hip flexors more than if you were throwing your arms forward to transfer momentum. Keep the weight locked out overhead for every rep and keep your feet planted to the floor.