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Workout of the Day – Wednesday January 15th, 2020 “Four Loko”

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Strength

Split Jerk (Jerk Drive 1+2)

Jerk Drive

4 Sets of the Complex:

1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

Strength # 2

Push Press (4X4 Pausing Push Press)

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Metcon

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (185/135)

Score is slowest round time
Cap each round at 3 minutes. (1Min per movement)

The barbell comes from the floor for the front squats.

Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round