Strict Pullup Progression
30 seconds each
presses (one arm for 30 seconds, other arm for 30 seconds)
1 minute rest in between rounds
Spend about 15 minutes on technique, then they get ready for the EMOM.
clean and jerk
start with hang cleans, build to floor
then review push press and push jerk
then put the 2 together for a touch and go.
EMOM x 10:
2 tng clean + 1 push press + 1 jerk
20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12