Friday – Final Day of Week Workout – CrossFit

General Warm Up
3 rounds
0:20 jumping jacks
0:10 rest
0:20 mountain climber, variation
0:10 rest

2 rounds
10 dumbbell bent over robots (light plates can also be used) (2.5 lb plates)
0:45 deadbugs
0:30 prone lat stretch

Skill and Build Up
Push jerk (3 step)
5 jump and land
7 jerk balance from head level
7 push jerk
*use a PVC pipe or empty barbell

Build Up
5 push jerks, light (35lb barbell)
2×2 Kip swings + 1 kip (hold the bar, swing – with feet on ground and jump/pull up)
5 push jerks, light to moderate (2.5 lbs = 40 lbs)
2×3-1-3-pull-up drill (try chest to bar on second set)
3 push jerks, slightly below workout weight (5 lbs =45 lbs)
3 chest to bar pull-ups
3 push jerks, workout weight (7.5 = 50 lbs)

AMRAP 20:00 (4 rounds)
400m run (400m row)
15 chest to bar pull-ups (6 swing, jump and pull up)
10 push jerks (185lb/125lbs) (50 lbs)

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