Thur July 31 "Scrub a Dub"

Move

1) Push Jerk: 5-4-3-2-1-1-1

2) 20 Min AMRAP

400m Row
5 Push Press
30 Single Skips
Rest 1 Minute

Train

1) Push Jerk

In a 10:00 Window: Build to a heavy single push jerk

2) Scrub a Dub

For Time (20 Min Cap)

1000/900m Row
4 Rounds: 5 Push Jerks + 30 Double Unders
750/675m Row
3 Rounds: 5 Push Jerks + 30 Double Unders
500/450m Row
2 Rounds: 5 Push Jerks + 30 Double Unders
250/225m Row
1 Round: 5 Push Jerks + 30 Double Unders
Barbell: 70% of Heavy Single From Part A

Stimulus

1) In this section, you will be building up to a single heavy push jerk. This will be taken out of the rack. Build in a 5-4-3-2-1-1-1. Whatever weight you hit today, you will use in the next section of the workout.

2) This descending ladder combines overhead barbell cycling and jumping coordination, mixed with rows, to deliver a strong aerobic power workout. The rows are designed to take about 4-3-2-1 minutes respectively. Each round of 5 jerks and 30 double unders should take about 1:00 to complete. You will use 70% of whatever your push jerk weight was in the strength portion. Choose a barbell weight that you can clean from the floor and complete unbroken each round.