9/22/2016

21
Sep

9/22/2016

For the alternating EMOM, load a bar with 75-85% of your 1 rep push jerk. If you’re not sure, then warm up and get to a fairly heavy weight you can do for 3 reps. Alternate between these and doing 2 rope climbs. We will have ropes setup within the pull-up rig for rope pulls (do 6 if you’re scaling)
For the intervals of double unders and clean and jerks, treat each one as if it were “for time.” Rest is 90 seconds to test your recovery.

Strength / Skill

Alternating EMOM x 10
A. Push Jerks x 3 (75-85%)
B. 2 Rope Climbs

Conditioning

3 Intervals with :90 rest
50 Double Unders
12 Clean and Jerks (135/95)