July 5, 2021

Posted By: Christi

5 rounds for time of:
4 Push Jerks, 205/145 lbs
6 Front Squats, 205/145 lbs
18 Pull-ups
Rest 1:30

Goal: Sub 2 min/round

Working with a heavier barbell today and some lower reps. The trick with this is that after your push jerk (which should be unbroken each round) you can theoretically go right into the front squat. I would encourage you to use a weight that allows you to do this when you are fresh and to see if you can hang onto it in the later rounds. The pull up is going to add in some shoulder fatigue but may be a good opportunity for you to break things up a bit to be smart and not hit failure. This is an interval workout so keep in mind you have that :90 sec rest to get in some recovery. Each round is for time so push the pace but be smart and methodical with your position and reps.

Post Work
3 rounds for quality of:
8 Strict Toes-to-bars
10 L/10 R Paloff Press
Banded Lateral Walk, L 50 ft/R 50 ft

We are finishing today off with a bit of midline and knee/hip accessory. Ideally, the toes to bar are kept as strict as possible. If you have sore hands from today’s workout feel free to sub the strict toes to bar for a slow-controlled dragonfly. The pallof press should be done with a band tension that is challenging but allows you to keep your midline in check.