Strength:
Push Jerk/Split Jerk
EMOTM x 6
3 Push Jerks at 65-75%
-Rest 2 minutes after the 6th set-
EMOTM x 6
1 Split Jerk at 75-85%
Conditioning
For Time: (50) Thrusters (12 Minute Cap)
–
0:00-3:00– EMOM (30) Double Unders
3:00-6:00– EMOM (10) Bar Over Burpees
6:00-9:00– EMOM (20) Double Unders
9:00-12:00– EMOM (8) Bar Over Burpees
L1: 135/95, DUs, Lateral Bar Over Burpees
L2: 95/65, DUs, Lateral Bar Over Burpees
L3: 75/55, 1/2 attempts (+) 1/2 Singles, Bar Over Burpees, 3:00-6:00 Burpees (6), 9:00-12:00 Burpees (4)
L4: DB Thrusters, 1:2 Singles, Regular Burpees, 3:00-6:00 Burpees (6), 9:00-12:00 Burpees (4)
You will complete 50 Thrusters for Time
But, at the top of each minute you must complete the listed work before you may begin thrusters.
Ex: 3,2,1 GO.. You do 30 double unders, and then you can start your thrusters
At minute 1:00, you must put the bar down and do another 30 double unders
After 3 minutes, the required buy in changes
3:00: Now you must do 10 lateral over the bar burpees before you may start thrusters..
As soon as you finish 50 thrusters, your workout is over! GO FAST DON’T STOP