tuesday

Strength

​Push Jerk
-Take 12mins to build to a 4RM

MetCon

4RFT:
6x Bar Facing Burpees
4x Front Squats
2x Push Jerks
-Rest 2:00 b/w sets

Notes:
These types of workouts are called "Battery" and are a useful tool in programming to not only build strength, but to build strength capacity (your body's ability to handle heavy load repeatedly).  Today's recommended loading will be equal to the 4RM Push Jerk. Still scale down if needed. The movements should all be down unbroken. Be sure to warm up the Front Squat prior to the Met-Con. The BB will come from the floor adding another wrinkle of having to clean the weight. 

Post

3 Sets:
KB RDL x16
Goblet Squat x12
-Rest 1:0