Strength
Push Press+ Jerk
build to a heavy set of 2 reps (push press, jerk, push press, jerk)
then do 1-2 jerk triples with the same weight
*pause in receiving position of all jerks for :03
Notes
Aim to avoid missing any reps. Keep in mind that the push press will be a limiter in terms of weight, so make appropriately small jumps as you reach your working range.
Conditioning
EMOM 12
min 1: 8 chest to bar pull ups
min 2: 12 db front rack reverse lunges
min 3: 12 box jumps
Notes
Today’s workout is an EMOM of 8 chest to bar pull ups, 12 dumbbell front rack walking lunges, and 12 box jumps. You will complete the given movement and then rest until the top of the next minute. Your score is the weight used on the lunges.
Your chest to bar should be done in 2 sets or less. If you cannot perform chest to bar pull ups then do a harder pulling variation than your go-to pull up movement. Consider strict pull ups, challenging ring rows, or jumping chest to bar pull ups.
Use a weight for the lunges that allows you to complete the 12 reps unbroken each round.
Pick a safe height on the box that allows you to move smoothly through the 12 reps without any fear of missing a rep. Step down from each rep.