WEIGHTLIFTING
A. JERK
EMOM 10’
3 Push Press + 3 Push Jerk @60%1RM P: Jerk
CONDITIONING
B. 4 Rounds: 20/15 Calorie Assault Bike 10 Deadlift (120/84)
15 Toes to Bar
AEROBIC CAPACITY (Courtesy of Harry Palley)
C. Athlete’s choice on equipment: Row, Run, Bike, or Ski Erg
With a continuous running clock:
4 Rounds of 1:30 On, :30s Off 4 Rounds of 1:15 On, :45s Off 4 Rounds of 1:00 On, 1:00 Off
This is a 24:00 minute aerobic effort, where the varying intervals move directly into each other without a rest in between. Our aim here is to start at a manageable pace for the 1:30 intervals, climbing slightly in intensity at the start of 1:15 intervals, and finishing with a higher intensity than that in the final 1:00 intervals.
MIDLINE
D. Not for Time: 21 – 15 – 9 Pausing Hip Extensions
Pausing Glute Bridges
Empty Barbell Good Mornings