Warm-Up
A) 4min AMRAP:
100m Row
10 Lunges, with Slam Ball
10 Ball Slams, 20#
– Rest 30sec
B) 3 Rounds with an empty bar:
4 Strict Press
4 Lunges, with the bar in the front rack position
4 Split Jerks, from behind the neck
Strength
Split Jerk
2 Split Jerks Every Minute On The Minute (EMOM) x 20
Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete. (Compare 8/8)
Strength Tip
Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over head. Crisp movement is the priority overload.
Workout
4 Rounds for time:
10 Chest to Bar Pull-Ups
15 Hand Release Push-Ups
20 Box Jumps, 24/20”
Workout Tip
Chest to Bar Pull Ups: athletes should be able to complete each round of chest to bar pull ups in 2 sets or less. Athletes should scale to strict pull-ups or ring rows.