2 Push Press + 1 Jerk (15 Min to Find Heavy Complex)

2 Push Press
+
1 Push or Split JerkNo set amount of sets you need to do for this one. Warm up well and then start the clock.  Add weight in as large or as small of sets as you would like.  The goal is to find the heaviest set you can complete the complex as possible.  (As always with good movement).

For the push press you will have your bar on the shoulders with the elbows in front.  Feet are between hip and shoulder width apart with the heels down.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward and slightly out.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Lower back to the shoulders making sure the elbows come in front and making sure you absorb the catch with the knees.  You may take this absorb dip into the next rep OR you can stand and re-set.

Once you have done 2 push press you will lower the bar to the shoulders and perform a push jerk.  (You may also work split if you like).

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

Metcon (Weight)

EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)

2 Front Squats
3 Push Jerks

Use a weight that allow you to work on form.

Log the weight you choose as your score.This will also be done as a complex.  You will do 2 front squats right into 3 jerks.  You shouldn't be anywhere near failure on these sets.  Choose a weight that is challenging but you know you can do for all 7 minutes.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

After second rep - you will re-set the feet and lower the elbows a little bit for the jerks.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.