Friday, September 2nd

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Strength: Bench Press: 2×10 at 60% 2×6 at 75-80%

Bench Press should take no more than 12 minutes.

Alt EMOM 20 Minute 1: 10 Burpee To Target 6′ Minute 2: 25′ Handstand Walk | 30s Handstand shoulder taps or holds (wall facing) | 30s box around the worlds Minute 3: 50 DU/45 sec DU attempts/50 SU Minute 4: 5 Shoulder To Overheads at 70% of Jerk weight

Workout, longer EMOM combining cardio with gymnastics and weightlifting. We’re looking to get 15-30s rest on each movement. Weight on the barbell is relative to our max jerk we hit on Wednesday.