Push Jerk + Slam Balls

Strength Workout (SWOD) 5  x 3 Push Jerk (55, 65, 75, 85, 88-90%) Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk. Workout of the Day (WOD) 3 Rounds 3 minute Runnin Clock 400m Run/500m Row Max Rep Slam Balls in Remaining Time 1min Rest ]]>