STRENGTH: (10 minutes)

#pausing push press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk 

Set 2: 65% of 1RM Jerk 

Sets 3-4: 70% of 1RM Jerk

Working through 4 sets of 4 unbroken barbell reps

Barbell comes from rack and percentages are based off your 1RM Jerk

Pause 2 seconds in the dip of the Pausing Push Press

There is no pause in the regular Push Press 

Click Here to see a video demo of this complex

BeachFit will do:

AMRAP 10

6 DB Push Press

6 DB Lunges – DB at sides – Alternate 3 per leg

6 Cal Assault Bike -ARMS ONLY 

WOD:

#four loko

On the 4:00 x 5 Rounds:

20/15 Calorie Row  (15/11 Cal Bike)

40 Double Unders (Scale to 60 Single Unders or 7/5 Cal Ski)

7 Front Squats (165/115) Rx+185/135lbs  *BeachFit will do DB Front Squats (50/35lbs)

Max 3 minutes work.  Want at least 1 min rest