120714 Front Squat & Push Jerk; Jumping squats, push press and run

Buy in:
foam rolling
5 min jump rope
Shoulder dislocates
Overhead squats
Pull-ups: 6-5-4-4-3
Push-ups: 5 x 10

Strength:
15 minutes to establish a 1RM Front Squat + Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
#95 x 2; #115 x 2; #135 x 1; #155 x 1; #175 x 1; #185 x 1 (f)

Metcon:
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time: 14:20

Cash out:
Good mornings #95 x 10 x 3
Power Snatch #95 x 5 x 6
Shoulder Press #95 x 10 x 3

MFS:
1/1/2