EMOM for 24 minutes:
In the first minute, perform 1-3 (depending on proficiency, legless also an option) rope climbs.
In the second minute, perform 8 weighted hip extensions.
In the third minute, perform 8 push jerks going as heavy and as efficient as possible.
In the fourth minute, rest. . .
The rope climbs should be fast and efficient. Practice a bigger jump, less pulls, bigger lean when clamping, and/or legless. The push jerks should DEFINITELY hurt and be the worst part of the EMOM. Treat them both as strength and as a way to become more efficient. Go has heavy as you can. The heaviest weight for the push jerks WILL be recorded.
Workout of the Day
AMRAP in 10 minutes:
10 Thrusters (95/63)
10 Chest-to-bar pull-ups
Post your scores to.