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WEDNESDAY 20201104

Warm-up

200M Jog
10 PVC Passthrough
10 PVC Good Mornings
10 PVC Front Squats
10 PVC Push Press
10 Bird Dogs
10 Upward/Downward Dogs
10 Thread The Needle w/Reach

2 Rounds w/Kettlebell:
8 Single Leg Crossbody Deadlift/leg
8 Single Arm Kettlebell Push Press
8 Kettlebell Swings


Strength and Skill

Every 2:00 for 10:00 (5 Sets):
3 Push Jerks w/:02 Pause in Jerk Dip*
— Build to a technical 3 rep for today (NOT a max)

* Focus for today is on balance and connection with the feet in the jerk dip and full hip extension.

Demo:
youtu.be/Ev2t-C53vG8


Push Jerk 5×3

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Scoring: Load


FITNESS 20201104

Seven rounds for time with a 20 minute cap:
12 Kettlebell Swings (70/53#)
18 Single Arm Dumbbell Hang Clean and Jerk (9 per arm) (50/35#)

Scoring: Time


DT

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

* 20 Minute Time Cap

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Scoring: Time


At Home Workout

Seven rounds for time with a 20 minute cap:
12 Kettlebell Swings (70/53#) (Or substitute Dumbbell Swings 50/35)
18 Single Arm Dumbbell Hang Clean and Jerk (9 per arm) (50/35#)

Scoring: Time

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