A. Take 20 minutes-
Split Jerk Technique work: Increase weight in sets of 3s, do not exceed 80% of your 1RM Clean.
E.O.M.O.T.M: 16 minutes or 8 rounds.
Odd minutes: Front Squats @ bodyweight for 5 reps
Even minutes: Pushups with hand release – max reps
*Record your max number of total pushups completed
Volume work (V): On all odd numbered rounds perform 5 Front Squats. The first round you fail to perform the 5 reps unbroken, you must decrease weight by 10% for the remaining rounds. On even numbered rounds perform max reps pushups with hand release. Keep a running total. Alternate between the two stations for 16 minutes or 8 rounds each.
C. Tabata- 20 On/10 Off
8 Rounds at each station:
Med ball twists 14/10lbs