Class:

1) 21 minute EMOTM: Mintues 1-5, Jerk Rack Hold, Minute 6 Rest, Minutes 7-11, 3 Push Press, Minutes 12-16, 2 Push Press, Minutes 17-21, 1 Push Press

Jerk Holds should be heavy somewhere around your Max Jerk to your Max Front Squat, make sure you maintain a full Jerk Grip and don’t let your hand slide to a Front Squat Position. Push Press start around 60% of your 1RM and build up as heavy as you can through the course of the lifts.

2) 3 rounds AQAP:

10 Power Cleans 75/53

20 Ring Rows

30 Wall Balls 14/8

Extra Work:

3) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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