8 rounds of Jerk/push presses finishing with a heavy 2 RM. option for 4. Goal is to go up 5-10lbs from last time.
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
Circuit 35:20 3 sets 1lap 2 sets lap 2
5 movements- focus push movements upper body. And a heavy back squat in 3 sets. And continue to build in the next lap.
Back squats- build to a heavy 5-6 reps
DB Incline bench press
Ball elevated glute flys bands
Tricep dips on stands or box’s
Ab rollers