Skill

EMOM for 10 minutes
1 push press + 1 split jerk

This two-rep barbell complex has working on core to extremity power transfer with the push press 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

1 minute of kettlebell swings
1 minute of thrusters
2 minutes of kettlebell swings
2 minutes of thrusters
3 minutes of kettlebell swings
3 minutes of thrusters

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb

Twelve minutes on the clock for this ascending interval ladder. For the kettlebell swings, use a weight that allows you to maintain consistent and manageable set sizes. The thruster will likely have a higher difficulty level, so choose a load you can manage in small, controlled sets. Since there is no built-in rest between movements, be strategic about breaking up your reps to manage fatigue, especially in the longer final rounds. Scale the weight as needed to keep moving safely through the entire 12 minutes.