120918 Push Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 3xEMOM 4 10min

Strength:
15 minutes Push Jerk practice/testing.
95 x 5; 115 x 3; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.
Score:
Dips: 14-7-5
45# KB Snatch 
115# Press (all sets UB)
205# clean hi-pulls

Cash out:
5 min stationary bike