A) Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s.
– reset on each rep.
– Beginner: 6 x 3, starting light and adding weight each set if form permits.

B) EMOM 16:
Minute 1: 8/5 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 Box Jumps w/ step down (30/24)
Minute 3: 20 DB Renegade Rows (50/35)
Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)
Rx+:(10/8 Strict Pull-ups)

C) EXTRA CREDIT
Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest

 

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