2-4-6-8-10 reps for time of:
Push jerks
Front squats
♀ 125 lb
♂ 185 lb
Post time to comments.
Scaling:
This is intended to be 5 to 8 minutes of work. Quality of movement will be rewarded compared with the grunt work from yesterday. This workout should be done after strong technique practice to focus on hip extension and the receiving position in the jerk, and bar path and the front rack in the front squat.
Some athletes should expect to be able to complete each set unbroken, but there is still value in staying heavy if you need to break the sets of 6 and 8 in half and the set of 10 into as many as 3 sets if necessary to preserve sound technique.
Intermediate option / 2-4-6-8-10 reps for time of:
Push jerks
Front squats
♀ 105 lb
♂ 155 lb
Beginner option / 2-4-6-8-10 reps for time of:
Push jerks
Front squats
♀ 55 lb
♂ 75 lb