Skill Work 10 Minutes:
Push Jerk - Low volume, 1 - 2 reps at a time focusing on technique. Press yourself under the bar so YOU move DOWN to lock out your arms. Try NOT to stop yourself short of lockout, and then have to try pressing the bar up the last couple of inches. Only use up to around 65 - 75% of 1RM. Again... LOW volume.
Then... a test.
5 Rounds For Time:
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
**25 Minute Cut-off**
Box Jumps - we will have some smaller boxes available, so don't feel like you can't make it in for this one.
Wall Ball - 25#/20# = 25 reps ; 30#/25# = 20 reps for Wall Ball ONLY (Box Jump reps remain the same). We also have some lighter med balls available, if necessary.
Scale so you can get at least 4 rounds in before the cut-off!!!