EMOM for 6 mins:
Absolutely NO kipping!
Set your fixed number and stay with that number – weighted if possible.
20 mins to build up to a heavy weight from the racks of:
1 Front squat followed by 1 Push Jerk or Split Jerk
there should be a pause with a hand adjustment, if needed, between the 2 movements.
Absolutely NO thrusters!
AMRAP in 9 mins:
10 alternating lunges (back knee must touch the floor. No step backs!)
5 Deadlifts – 225/155
ADV – 275/185