Skill
EMOM for 10 minutes
1 push jerk + 1 split jerk
This two-rep barbell complex has working on core to extremity power transfer with the push jerk and coupled with the footwork and precision with the split jerk. You can choose to start light and build in weight over the ten minutes or find a moderate load to focus on technique across all sets. Make sure you re-stabilize your feet and midline before dropping the bar or re-racking.
Workout of the Day
AMRAP in 15 minutes
5 kipping pull-ups
10 push-ups
15 drag rope double unders
15 minutes on the clock today for this difficult triplet. When it comes to pull-ups scale by using a band or using some rings for a difficult set of ring rows. Push-ups can be scaled by elevating the floor with a box. If you’re still working on double unders, ditch the drag rope for a rope that you’re more comfortable with and complete 5 , 10 or 15 per round.
Standard, RX: as written
Sport: Chest to bar, SHSPU