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June 20, 2017


EMOM for 10 Minutes

1 Split Jerk w/ pause in the bottom of split position

We’re starting today with some split jerk technique work.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive to send the bar overhead.  In the split position make sure you are distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot with your back heel off the ground.  Start with a light load and add weight in small increments if you are new to this lift.


AMRAP in 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb to 24/20″
24 Sit-Ups
48 Double Unders

Workout Notes: Today’s AMRAP starts with the difficult weighted step up.  You can choose to hold either a kettlebell or a dumbbell in a goblet style hold. Whatever option you choose make sure you are able to keep your chest up as you drive through your planted leg and bring your other leg to the top of the box and stand up.  If your chest drops during your step up it is a good sign that either your weight is too heavy or your box is too high for this movement. After the step ups you will move on to sit ups and then double unders.  If you are still working on double unders you can choose to decrease the number of reps per round rather than resorting to singles.  If you don’t have any consistency with double unders yet you can complete 60 singles each round with a double under attempt every 10 reps.

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