Strength

Choose one of the following movements to work on:

Strict Press / Push Press / Push Jerk / Split Jerk

For push presses+ pause in dip, for all movements pause overhead

Doubles EMOM x 10, building to technical loads

Work

“Purdy Thirty”

5 Rounds:
30/24 Calorie Row
30 Wallballs @ 20/14
30 Box Jump Overs @ 24/20

Home Gym

10 Rounds:
1 Minute Any Machine
5 Empty Bar/Light Dumbbell Thrusters
10 Alternating Jumping Lunges