MetCon for 4.8

Lots of push strength required for today's metcon:

As many reps as possible in 20 minutes:

  • Bodyweight Bench Press
  • Barbell Clean & Jerk [Men: 135lbs; Women: 95lbs]

You can alternate between the exercises as much as needed to mitigate fatigue. It's generally best not to wait around trying to recoup your strength for an extra rep or two; instead, try to stay moving and simply switch exercises when you're fatigued on one of them. 

It's also important to maintain proper jerk form: jump and catch. If you're trying to muscle the weight up by pressing, even if it's just a couple of inches to lock out, you'll fatigue much faster and cut more deeply into your bench press performance. Keep the movement explosive and let your legs do the work. 

Scaling options:

If you can't bench press your bodyweight, try doing push-ups instead. And if you haven't sufficiently grappled clean & jerk technique with a barbell, you can do one-arm variations with a dumbbell or kettlebell. 

Mike Doolittle