3 rounds of:
1 Wall Walk
20 sec Rest
4 min EMOM:
4 Strict Press
8 Lunges, with an empty barbell overhead
20 min EMOM (Every Minute On The Minute):
2 Split Jerks
Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.
Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
21-15-9 For Time:
Dumbbell Thruster, 45#/30#
Dumbbell Thrusters: load should be moderate to light. Athletes should work on performing movements unbroken. Scale to an empty barbell or lighter dumbbells if needed.
Calorie Row: this workout is a sprint. Athletes should push the row segment of the workout.