General Warmup
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
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2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell
5 Push Press @ Empty Barbell
5 Push Jerk @ Empty Barbell
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2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
Load the bar before the clock starts, the minute does not allow for plate changes.
Conditioning
For Time
Every 4:00 x 4 Sets
15/12 Cal Row
10 Bench Press 60/40
7 Power Cleans 60/40
