Strength –

Push Jerk EMOM 10 Minutes

5 Push Jerks

Workout – 

In Pairs 10 Rounds For Time (20min CAP)

40 Double Unders

15 Chest To Bar

16 DB Snatch (Alt Hands)

Pairs shall alternate on each movement to split up the work

Session Info –

Strength – This strength looks at the push jerk. Weights should be slightly above comfortable for 5 reps. As the EMOM progresses and the shoulders fatigue it will be important for athletes to focus on exploding out of the dip to get the bar moving and pushing themselves down into the drop under the bar rather than pushing the bar above them.

Workout – This pair’s workout should be a high intensity workout. Athlete one will be requires to complete all of movement one while athlete 2 rests. Then athlete 2 will complete all of movement 2 while athlete 1 rests. This pattern will continue right through until 10 rounds has been complete. Due to the constant regular rest periods each athlete should be looking at working at their max capacity each time it is their turn to work.