083117

Strength
Front Squat
Find 1RM

Metcon (Time)
15-12-9-6-3
S2OH (135/ 95) (1-, 12-9-6-3-3, 2- 95/65, 3 - 65/45)
Back Rack Lunges (1-, 12-9-6-3-3, 2- 95/65, 3 - 65/45, 4 - Walking Lunges)

Then...

50 Wall Balls (25/20) (1- 35 WB, 2- 14/10)

A few things to remember:

Push Jerk

Dip
The dip is arguably the most important part of the lift, as it sets athletes up to receive the bar in a good position or a bad position. Focusing on where the forearms are pointed during the lift can be a helpful indicator of where the bar will end up at the end. Positioning the elbows slightly in front of the bar will aim our forearms right over the middle of our body. Often the chest and elbows drop during the dip, causing the bar to travel forwards. Maintaining the original line of action throughout the whole dip will make it more likely that the bar ends up exactly where athletes want it.

Drop and Punch
With the push jerk coming at the end of each complex, dropping the shoulder down and aggressively punching up after reaching full extension will allow for each repetition to be caught with a locked out elbow. Pressing these repetitions out earlier in the workout with lighter weights will almost guarantee the same at heavier loads. In the practice rounds and with the lighter barbells, making this a major focus will carry those good movement patterns to the heaviest bar.

Walking Lunge
Wide Base
There is sometimes the tendency for feet to come together at the top of each lunge repetition.At the top of each repetition, looking for feet to be somewhere between our squat and deadlifts stances.

Shin Vertical
When athletes step out into the lunge, their front shin should be vertical. The step out is often too short and results in the knee driving out over the toe. Stepping out further typically corrects this fault.

Wall Ball

Tall Chest, Ball High
Maintaining a tall chest throughout the entirety of the Wall Ball accomplishes a few things. When the chest is proud, the ball with most always be in a solid position to be thrown to the target and you will be able to control your breathing much better.