Build to Heavy Triple
* Athletes will have 15 minutes to build to a heavy triple push jerk from the racks
* The first 5-7 minutes should be spent with lighter technique loads
* Athletes can then increase the weight and the rest between sets for the back half
8 Rounds For Time:
8 Push Jerks 95/65 (Rx+ 135/95)
8 Lateral Barbell Burpees
## DESCRIPTION
* The push jerk is the big focus of this two part day
* Athletes will start by building to a heavy, unbroken set of 3 from the rack
* The metcon that follows includes a moderate weight barbell and burpees
* Athletes can expect this workout to take between 8-16 minutes to complete
## PUSH JERKS
* Choose a weight for “eighth wonder” that you can complete in 1-2 sets
* The bar is taken from the floor for the conditioning piece
* The barbell is taken from the rack for the strength portion
## LATERAL BARBELL BURPEES
* There is no need to stand to full extension when jumping over the bar
## Row Intervals
On the Minute x 9:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Row
Minute 3: 12/9 Calorie Row
Minute 4: 18/15 Calorie Row
Minute 5: 15/12 Calorie Row
Minute 6: 12/9 Calorie Row
Minute 7: 18/15 Calorie Row
Minute 8: 15/12 Calorie Row
Minute 9: 12/9 Calorie Row
## HOME GYM
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
# GENERAL WARM-UP #
## 1 Minute Each
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB High Pulls
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# MOBILITY #
## Turn Back Stretch on Wall: 1 Minute Each Side
[Video](https://youtu.be/7tRAVdljSqA)
## Overhead Stretch on Wall: 1 Minute
[Video](https://youtu.be/r5EAYPqCd_E)
# PRACTICE ROUND #
## 1 Round
*With Workout Weight:*
4 Dumbbell Push Jerks
4 Lateral Dumbbell Burpees