A) Primer x4:
3 Burpees
6 Lunges
1min Plank Hold
Rest 20 sec

B) Tempo Work x3:

5 Strict Press, with empty bar

3:1:3 (3 sec up, 1 sec hold, 3 sec decent)
Rest 20 sec


Strict Press

A) 1 set x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 4 reps @ 90% of set A
C) 1 Set x 7 reps @ 85% of set A

Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective- Match your reps in sets (A) and (B).

Rest 90 sec between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement.


10 min EMOM:

Add 1 rep each round.

Min 1: 20 seconds Front Rack Hold + 8 Dumbbell Clean & Jerk 45 lbs each hand
Min 2: 15 Wall Balls 20/14

– Rest 2 mins

10 min EMOM:

– Add one rep each round

Minute 1: 7 Burpee Box Jump
Minute 2: 10 Toes-to-Bar

Workout Tip

Pace yourself at the beginning of each EMOM at a pace you can continue to hold or even build upon every minute.

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