STRENGTH: PUSH JERKS
Use the time provided to work up to a heavy triple. Things to consider while doing a push jerk are a straight upper body throughout the dip and drive, speed under the bar, a ‘catch’ with locked out arms and good body positioning (avoiding over-extension). A great front rack will help with the efficiency and cycle time of a triple, as well.
WOD: 7 M AMRAP
14 Box Jumps (24”/20”)
7 Ring Dips