Select Page

A. EMOTM (every minute on the minute) for 9 minutes:

Minutes 1-3: 3 push presses

Minutes 4-6: 3 push jerks

Minutes 7-9: 3 split jerks.

Weight should be roughly 70% of your max push press, but you may go heavier if needed. Try to go a bit heavier than last week. This may mean adding weight right from the start, or you may add some weight for the push jerks and/or the split jerks. Work on a short, fast, vertical dip, and a strong drive on the bar on the way up.

B. 3 rounds for time of:

20 ring dips (scale reps or movement if needed)

30 Russian KB swings (do one step down from what you consider to be “heavy” on these)

4 laps of farmer carry (2 heavy DBs or KBs).

After your 3 rounds, finish with 100 double-unders.