Part 1
Push Jerk
1×3

Part one of today’s workout has you taking 12-minutes to build to a heavy set of three push jerks. The goal for this is more or less a primer before heading into the workout. Take this out of the rack and partner up as needed to get it done. The focus should be on quality reps and controlled movement. You should only be moving up in weight so long that you are moving well otherwise repeating weight and focusing on technique is appropriate.

Part 2
21-15-9
Wall Ball, 30/20 lbs
Power Clean, 135/95 lbs
Shoulder-to-Overhead, 135/95 lbs

Goal: Sub 9 min

All weightlifting movements in today’s workout. The wall ball is on the heavier side and will likely have you breaking it up early on so you can stay moving. Try and use a heavier ball than what you’re used to to achieve the intended stimulus of this workout. Power clean and shoulder to overhead are moderate weight you should be able to cycle efficiently. The trick is as these movements are coupled together it will create quite the metabolic response. Be smart with a game plan going into this one so you can keep moving.

Post Work
3 rounds for quality of:
Suitcase Carry, pick load, R 50 ft
10 R Standing Teapots, pick load
Suitcase Carry, pick load, L 50 ft
10 L Standing Teapots, pick load