Warm-up
OH Warm-up
3 sets
:20 Wall Hinge Stretch
3 HS Negative or Tempo Push-ups
5 Windmills Each Arm
:20 Wrist Stretch
then…
Split Jerk Warm-up with bar
5 Press from the Split
5 Tall Jerks
5 Jerk Balance
5 Pause Jerks
Weightlifting
Split Jerk (10×1)
EMOM x 10
Build through sets, stay between 75-85%
*Make sure reps are fast and smooth, do not build if they are not
Metcon
Echo Press Variation (Time)
For time:
30/25 Cal Bike
10 Strict Handstand Push Ups (Rx+ 45# plate deficit)
20/15 Cal Bike
10 Strict Handstand Push Ups (Rx+ 45# plate deficit)
20/15 Cal Bike
10 Strict Handstand Push Ups (Rx+ 45# plate deficit)
30/25 Cal Bike
*15 min cap
** NO KIPPING
