EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk
Working from the floor, perform the Push Jerk+Split Jerk barbell complex every minute for 10 rounds. This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk. Work up to a light to moderate effort weight for the complex. Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk. The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round
AMRAP in 10 Minutes
* 20 Push Ups BEFORE every round of sit-ups
Workout notes: The push-up will be the most difficult portion of this workout and in this format you have to remember that when push-ups fall off they do so fast so We will start with push-ups in this workout and ascend in our amount of sit-ups. That means you will be doing more sit-ups early. Push-ups tend to fall off fast. If that happens remember to keep working solid form and just rest if you need to. If you have been working on push-ups for a while you know that push-ups from the knees are really difficult! Don’t be afraid to use that scaling option if it is appropriate for you!