1) Push Jerk: 5-5-5-5-5

Rest 2 minutes between sets. You should be looking to establish a 5RM. Upon establishing your 5RM, ensure you have hit, whether before or after establish the 5RM, a total of 4 sets at 80% or more of your 5RM.

2) 8 minute AMRAP:

1 Power Clean 245/165

1 Bar Muscle-up

2 Power Cleans 245/165

2 Bar Muscle-ups

3 Power Cleans 245/165

3 Bar Muscle-ups

and so on until 8 minutes is up

Extra Work:

3) Row: 3 x 1000m

Rest 3 minutes between sets. Hold fastest consistent pace.

For results post weight of all sets of Push Jerk, and total reps completed in Met-con along with any scaling used. If you did Extra Work post times.

Post Results/Thoughts To Comment

Congratulations to all of the athletes that competed down at Shoreline CrossFit this past weekend, they did an awesome job…hope to see lots of folks in our gym sign-up for the Open.