5.6.13 "Bottle Rocket"


Split Jerk - 1×5@50%, 1×5@60%, 2×3@70%

MU/MU Progression - 4x8

Push Press - 1×5@45%, 1×5@55%, 2×3@65% of your 1RM Split Jerk

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey


10 rounds
2 Full Cleans 185/135
3 Wall Walks
5 C2B

-the doll