1. Warm-up – PVC / Back twist / Leg Swings
50-75 Burpees to 6″ Target (Weakness WU)- Time Cap: 10 min
2. Strength
Push Jerk 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
3. Gymnastics Interval
EMOM for 10 Minutes:
2 Muscle Ups or 4- 6 Pull ups + 3 Ring Dips – wear light weight vest if possible
Leave a Reply