PRIMER:
3 Rounds
200M Easy Row
10 Push Up to Down Dog
200M Easy Jog
5-7 Split Jerks with PVC
With an empty Barbell
3 x 1 Pause Split Jerk + Split Jerk
STRENGTH:
EMOM x 5
1 Split Jerk
Build to a heavy, not a max.
GYM WOD: AMRAP 5
MAX Strict HSPU
EMOM 7 T2B
Rest 2 Minutes
AMRAP 3
Max Distance HS Walk
EMOM 7 T2B
Modifications:
HSPU: Push Ups
HS Walk: Wall Walks or Bear Crawl
T2B: KTC, Tuck Ups or Sit Ups
Dumbbell Version:
Max Double DB Strict Press
7 V-Ups EMOM
Rest 2 Minutes
AMRAP 3
Max HS Walk
EMOM 7 V-Ups
Bulletproof Shoulders:
Max Shoulder Taps
EMOM 7 Russian KBS
Rest 2 Minutes
AMRAP 3
Max Distance Bear Crawl
EMOM 7 Russian KBS
Bodyweight:AMRAP 5
Max Strict HSPU
EMOM 7 V-Ups
Rest 2 Minutes
AMRAP 3
Max Distance HS Walk
EMOM 7 V-Ups