Strength –

Push Jerk EMOM x 8

5 Push Jerks

Workout –

27-21-15-9 – 15min CAP



Session Notes –

Strength – This session athletes may want to go a little lighter than previous weeks. The focus for athletes through this EMOM should be on their technique of the jerk. Athletes want to make sure that they are using the momentum of their dip and drive to have the bar moving up, then, pushing themselves under the bar into the receiving position rather than trying to push the bar over themselves to catch.

Workout – This workout is designed to be a short sprint workout. Intensity will be high by athletes taking minimal rest. Scaling for chest to bar pull ups should be by using a band and performing the movement strict to help build strength in the movement.