2/19/2020: Spitting Wednesday

Strength:

5 SETS*

1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

WOD:

AMRAP x 10 MINUTES

6 Push Jerk RX (155/105) CFC 1 (115/75) CFC 2 (95/65) M (75/55)

15/12 Cal Row

OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back / Shoulders

**SCALING** *REPS, LOADING, VOLUME*... Workout -- Cap the time on the monostructural work to 1:20. If you have newer/deconditioned we can have them stay more moderate on the weight with the reps going up to 8 per round to get more practice.

*MOVEMENT ADJUSTMENTS*... OH Work -- If an athlete can not go overhead due to injury, have them work on Bench Presses for the 20 minutes. 5x5 building will be a good sub. For the workout, sub out the push jerks for DB bench or 10 HR Push Ups. Row -- Sub for a 15/12 cal Assault Bike or 200m Run. Equivalent time domains respected when modifying away from the rower.