Warm-Up
A) 2 Rounds:
12 Calorie Row
12 Lunges
12 Push-Ups
B) EMOM x 6:
Odd Minutes:
8 Shoulder Rolls
20 Double-Unders
Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups
Strength
Push Jerk
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
Objective: build to an RPE of 8 for 5 repetitions in the Push Jerk.
Workout
4 Rounds For Time:
7 Thrusters, 95#/65#
14 Pull-Ups
21 Double-Unders
– Rest 60 Seconds
Note: record each split time for all 4 rounds, goal is to try to maintain splits.
AX: 75#/55#.
RX: as is
RX+: 115#/75#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Goal is to maintain intensity each round. Break movements up as needed to keep splits similar.