-5mins to build/prep-
A) EMOM 8mins:
Odd – up to 10 wall balls + up to 10 pull ups
Even- 5 Strict press (from the floor)
–
B) 4 sets/super set:
4 Deadlifts
2 Split Jerks
–
C) For time:
1 Burpee box jump over
25 Double unders
2 Burpee box jump overs
25 Double unders
3 Burpee box jump overs
25 Double unders
etc
etc
Until
10 Burpee box jump overs
25 Double unders
-10min cap-
–
Notes:
Part A – To start the class off we have a bit of a primer/strength piece. In regards to the reps for the Odd minute choose a number that is going to allow you to get the pull ups done ideally in 1 set but no more than 2.
The work load (inc wall balls) should take around 40ish seconds.
During the Even minute we have some strict press from the floor, these will be a little harder than usual due to the arms being a bit tired from the previous minute and also due your breathing which will start to make your mid line to be unstable so brace hard.
–
Part B – Nothing fancy here just some grunt work with the deadlifts and a more “precise” movement with the split jerks, the jerks will be a little harder due to your legs getting worked from the deadlifts.
If you are sharing a bar make sure to stay in this order. You wont have long for this piece (15mins”ish”) so you may not get as heavy as you would like to but everything should be primed and ready to roll after our EMOM at the start.
–
Part C – For our final piece our focus is all about pacing. Find a pace at the start that you can finish with, it wont really kick in until around the 6 burpee box jump over mark but try to keep moving and push hard to hld “your” pace and don’t let yourself stop!! Scale the double unders to 50 single skips.
