Strength Workout (SWOD) A1. 4 x 5 Push Jerk (55, 60, 70, 75%) A2. 3 x 15 KB Jerk Squats (AHAP) 
Coach’s Tips: Keep Your Scapulae (Shoulder Blades) Set with the Socket Pointing Upwards You have to move the load from your shoulders to overhead. The bar and weights are the load so the whole time the weight is above the shoulder joint. Therefore, the shoulder socket is above your shoulder blade – keep it there by keeping the scapula pointing upwards. Workout of the Day (WOD) 3 Rounds for Time 50 Double Unders 20 Toes to Bar 10 Clean and Jerks (65% 1rm) *Don’t rush these. Treat each lift like a Competition lift. 
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Push Jerks and Toes to Bar
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