8 rounds of Jerk/push presses finishing with a heavy 2 RM. option for 4.
EMOM x8 1:30.
You will be decreasing 2 reps every other round. Adding weight each round.
Ex.
Round/Reps
1-2, 8reps
3-4, 6reps
5-6, 4reps
7-8, 2 reps.
Option 5-8 4reps
*Build each round
*You can pair up here
*Starting weight: moderate RPE 6-7
Strength circuit for time
5 rounds of
#85-95/55-65 #115/75-85
10 Staggered leg DL
8 Bentover rows
8 OH lunges
10Barbell push-ups
10 Pull ups
90sec rest
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a
Warm Up “Rowing” 1 Round…. 16cal Row 1:00 Rest 32 cal Row 1:00 Rest 64 cal Row Deadlifts Start Light & Get Heavy…. Every 2:00 x 6 10 @ 55% 8 @ 60% 6 @ 65% 4 @ 70% 2 @ 75% 1 @ 80-90% Workout.. 2 Rounds