Strength
1) 7 min EMOM:
1 split jerk w/ :02 pause in split
build to RPE 7-8 across rounds
+
2)
3 sets of 5-7 per arm single arm inverted KB press from split
keep split stance the same regardless of working arm
Conditioning
For Time:
400m run buy in:
into
2 rounds:
18 hand release pushups
15 pull ups
12 bbjo
into
200m run cash out
14 min cap
Notes
Run should be done in no more than 3 minutes. A machine can also be subbed. 400-500m row or 800-1k bike.
The hand release push ups should be smooth reps. You can modify to a hand release with knee assist, elevated push up or Z-press. you can also upscale to a strict handstand push up, but this should be a number you can do in 2-3 sets.
The pull ups should be able to break in 2-3 sets at the most. We will go for wither Ring Rows, or jumping pullups today.
burpee box jump overs should be smooth and steady reps, taking around 1 min – 1:30.
Finish strong with a hard 200m run or 250m row or 500m bike.