WARM-UP
3:00 CARDIO CHOICE
INTO…
EMOM X 8 MINUTES (:35 ON / 25 OFF)
MIN 1 - WB AIR SQUATS
MIN 2 - INCHWORM WALKOUT + PUSH-UP
MIN 3 - PIKE TO DOWNDOG
MIN 4 - BB STRICT PRESS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE PUSH JERK + SPLIT JERK
STRENGTH
EMOM X 6 MINUTES*
1 PUSH JERK + 1 SPLIT JERK
*START LIGHT AND BUILD TO MODERATE. THIS IS A DELOAD WEEK.
WORKOUT
EMOM UNTIL COMPLETION*
ROTATE THE BELOW MOVEMENTS UNTIL 150 WALL BALLS HAVE BEEN COMPLETED…
MIN 1 - 1 WALL WALK + 8 PUSH PRESS (95/65)
MIN 2 - MAX WALL BALLS (20/14)
MIN 3 - REST
*20:00 TIME CAP. ANY REMAINING REPS REMAINING WB IS :01 ADD TO THE TIME OF 20:00. EX 23 WB NOT COMPLETED THEN YOUR TIME IS 20:23.
(SCORE IS TOTAL TIME)
