Jul 12


For 10min prior to session:

Mobility and Activation Protocol

Warm Up:

5 Rounds: (CAP 15min)

— 7 Thrusters 45/35
— 7 Pendlay Rows
— 7 Burpee Pull Ups

Strength:

Jerks:

Push Jerks: EMOM  7min


—  3 Push Jerks @ 65%

Then;
Push Jerks: EMOM  5min
— 2 Push Jerks @ 75%Next;

Push Jerks: EMOM  3min

— 1 Push Jerk @ 85%


Endurance:

AMRAP 11min

— 10 Muscle Ups
— 10 Push Ups

Complementary work:

5 x 10 Floor Press @ 65%
5 x 10 Bench Press @65%
5 x 10 Push Ups

Leave a Reply