Mon July 22 "Omar"

Move

1) 5 x 2 Push Press at technical load

2) 18 Min. Time Cap
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters
Burpees over Db

Train

1) Push Jerk:
2 x 2 @ 78%
2 x 2 @ 82%
1 x 1 @ 85%

2) Omar
For Time (18 Min. Time Cap)
10-20-30 Thrusters (95/65)
15-25-35 Bar Facing Burpees

Stimulus

1) Rest roughly two minutes between each set. You have the option to practice split jerks if these are something you are aiming to work on.

2) This workout involves large sets of barbell work so the weight should not exceed 55% of your 1 RM thruster. The burpees should be tackled with a slow steady pace so that you can hang onto bigger sets of thrusters. Pace this slower at the beginning to have some gas at the end.

Extra Credit
2 Sets For Quality:
10 Incline Dumbbell Bench Press
10 Strict Dips
Big Set of Push Ups