Essentials:
A1.
10min
Build Up to a Heavy (NOT MAXIMAL) Push Press Single
A2.
8min EMOM
Push Press x 3 reps 65% of A1.
B.
12min
Every 40 sec
Slam Ball Over shoulder x 7-10 reps
Fitness:
A1.
10min
Build Up to a Heavy (NOT MAXIMAL) Push Jerk Single
A2.
8min EMOM
Push Jerk x 3 reps 65% of A1.
B.
12min
Every 40 sec
Pausing above Knee Power Clean + Power Clean 70%
Performance:
A1.
10min
Build Up to a Heavy (NOT MAXIMAL) Push Jerk Single
A2.
8min EMOM
Push Jerk x 3 reps 75% of A1.
B.
12min
Every 40 sec
Pausing above Knee Power Clean + Power Clean 70%