7/12/18

 

Skills: Thruster/ Push Jerk Progression

WOD #1:

Every 3:00 for 5 sets
3 Thrusters

*The first set should be moderately loaded and allow for a gradual build up to a 3 rep max. The final 2-3 sets should be very challenging. The bar should be taken from a rack.

WOD #2:

Every 3:00 for 5 sets
3 Push Jerk

*These sets start on the next 3:00 interval following the final thruster work set.

*The first set on the push jerk should be at or slightly above the final thruster work set. Attempt to build to a 3 rep max on the push jerk by the final set. Decrease loading if needed, have athletes stay at or above 80% of their 1RM.