3RFE: Rowing + Push Jerks + TTB

Back squat

Athletes will have 12 minutes to complete the following:

3 sets of 6 reps at a moderate weight.

*Our recommendation is around 65% for athletes who know their percentages. The focus is a strong midline and perfect movement!


3 Rounds For Effort:

250 meter row
6 Push jerks @ heavy**
9 Toes to bar

- Rest 2-3 minutes between rounds -

*Athletes should choose a weight that will be challenging, but allow them to complete the 7 reps in 1 to 2 sets max without much rest!!

*18 minute time cap!!