3x
10 Squat jumps
6 Barbell bradford press
12 banded pull aparts.
:30 Bike
Then..
10 Z press with change plates
10 Shoulder taps
10 plank up downs
Then…
EMOM x 9 sets (Week 1 of 3)
Min 1-2: 5 Push press
Min 3-4: 3 push Jerk
Min 5-6: 2 Split jerk
Min 7-9: 1 Split jerk
Build in weight each each min, and each set.
Use the first 4 sets to build up in weight and focus on driving through your legs and fully opening your hips.
As we move into split jerks the focs is driving yourself under the bar as soon as it reaches eye level. It is very important to have a bend in your back leg, this keeps the bar over your center mass lets you get lower if needed. If you lock out your back leg, you will catch and dump the bar forward as it gets heavier.
Then…
12:00 AMRAP:
10/7 Cal bike
10 Back squats 135/95
10/7 Cal bike
10 Burpee to plate
Choose a Back squat weight you can go unbroken moving with speed round after round
You must be logged in to post a comment.