
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