For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3 Rounds: (CAP 15min)
— 5 Negative Push Ups
— 10 Pull Ups
— 20 Cal
— 30 Burpees
Strength:
Press:
EMOM 7min
— 3 Push Press @ 65%Then;
Push Press: EMOM 5min
— 4 Push Jerks @ 65%
Next;
Split Jerk: EMOM 3min
— 2 Split Jerks @ 85%
Endurance:
AMRAP 11min
— 10 Clean and Jerks
— 15 HSPU
Complementary work:
5 x MAX Reps Z-Press