EMOM for 10 Minutes
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
Front Rack Walking Lunge Steps 95/65lbs
15 Sit-Ups after every round of lunges
Workout notes: The loading probably looks light for this movement but the total rep count will add up so respect the weight. Working with an empty bar or light kettlebell would be totally appropriate if you normally find this movement difficult. Make sure you load the bar to a weight you can easily perform a few reps without breaking form. You don’t need to go “unbroken” through each round but it will be tempting For walking lunge steps we are practicing “carrying” something functionally that means maintaining your torso perpendicular through the entire range of motion.