A. Push jerk – work up to a heavy set of 3, then do 3×3 at 10% less than the heavy set.
B. 15 minutes of steady work, focusing on quality of movements:
1-2 rope climbs
10 box jumps (20″/24″), focusing on a controlled, quiet landing on the box (step down)
5 burpees, focusing on keeping the core engaged and hinging at the hip on the way up and down
We don’t focus on burpee technique very often, so here is your chance to do so. If you sometimes get a sore back from burpees, chances are pretty good that you’re not keeping your abs engaged on the drop and push from the floor.
C. Quick bonus challenge – 4 laps bear crawl for time.