7 rounds for time of:
7 push jerk
7 kettlebell swings
7 burpees
Tag Archive: push jerk
SWOD 1: Push jerk 3-3-3-1-1
Watch this video and enjoy learning this explosive movement
SWOD 2: Dumbbell thrusters (video)
Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do 10, complete 25 reps in as many sets as necessary.
SWOD 3: Back squat 12×2 (12 sets of 2 reps), every 45 seconds, dynamic effort @ 65% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.
Five rounds of:
20 GHD Sit-ups
5 Push jerk
Post load and time.
beyond the whiteboard mean time – 10:00