“Being present is everything”
Technique: EMOM x 8
odd: 2 Pause Jerk Drives + 1 Push Jerk
even: 30s Barbell Overhead Hold + 15s Deadlifts
Strength:
30s On | 30s Off Deadlifts
30s On | 30s off Push Jerks
45s On | 45s Off Deadlifts
45s On | 45s off Push Jerks
60s On | 60s off Deadlifts
60s on | 60s off Push Jerks
45s On | 45s Off Deadlifts
45s On | 45s off Push Jerks
30s On | 30s Off Deadlifts
30s On | 30s off Push Jerks
Weight Changes every round – Light | Moderate | Heavy | Moderate | Light
RX: 135/95 | 155/105 | 185/125 | 155/105 | 135/95
P: 115/85 | 135/95 | 155/105 | 135/95 | 115/85
Fit: 95/65 | 115/85 | 135/95 | 115/85 | 95/65
Light: 65/45 | 75/55 | 95/65 | 75/55 | 65/45
Double Header “For Time”
50/35 Cal Bike directly into
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit Ups
Directly into 50 Burpees
Performance = RX
Fitness: DU = Single Unders
Fit Light: 80-60-40-20 SU’s | Sit Ups 40-30-20-10 | 30 Burpees
16 Minute Time Cap
Bonus:
EMOM x 12 odd: 15/12 Cal Ski Erg even: 50ft hand over hand sled pull.