Wednesday, June 13, 2018


Published June 12, 2018


3 min Z1

+

Crossover Symmetry

+

Coach leads group through:

With an empty barbell:

10 Upright Rows
10 Front Squats
10 Dips
10 Push Press

10 Strict Press

x 2 rounds

 

then:

 

A. EMOM 5

5 x Split Squat - With bars on back, and focus on getting as low as possible while keeping the back knee from touching the ground. It’s not a lunge, so the back knee shouldn’t drop straight down. Rather, assume an almost exaggerated split jerk position. Video

Build as you go.

B. EMOM 5

3 x Split press Video

Build as you go.

*Both A and B are from the rack.

C. Every 1:30 X 7 Sets: Clean Pull + Hang Power Clean + 2 Split Jerk

+

Every 8:00 X 3 Sets:

800m Run
30 Deadlifts 115/75
20 Shoulder-To-Overhead 115/75
10 Bar Facing Burpees
Scale so you have AT LEAST 90 seconds or more rest each round.


Leave a Comment: