FITNESS
A. Push press
4×3; Building; Rest 90s
Training notes:
-Reset each rep on the push press – not touch-and-go.
-Shoot for heavier than last time when we did 4s.
Record heaviest weight lifted.
B. EMOM 20:
1st: 5 push presses
2nd: 30s walking lunges
3rd: 5 push presses
4th: 30s lateral hurdle hops
Training notes:
-Push press weight should be moderately tough. Use what you hit for your set of 3 as a guideline.
-30s of walking lunges and hurdle hops should be done unbroken.
Record the weights used in training notes.
PERFORMANCE
A. Jerk dip + Push jerk + Jerk dip + Split jerk
4x(1+1+1+1); Building; Rest 90s
Training notes:
-Try to translate the positions from the jerk dip into the push jerk and the split jerk.
-Only build in weight if your footwork and dip are both solid.
Record heaviest complex lifted.
B. EMOM 20:
1st: 4 touch-and-go squat clean thrusters
2nd: 30s DB box step-overs to 20”/16” (moderately tough)
3rd: 4 touch-and-go squat clean thrusters
4th: 30s double-unders
Training notes:
-Squat clean thruster weight should be tough but sustainable. Keep in mind that this is 40 total repetitions of squat clean thrusters.
-30s of step-overs and double-unders should both be unbroken.
Record the weights used in training notes.
