EMOM x 7 MINUTES
MIN 1 - 100m Run + Max Tuck Hold
MIN 2 - 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 - 100m Run + Max Plank Hold
MIN 4 - 10 Strict Press + Max Up-Downs
MIN 5 - 100m Run + Max Hollow Hold
MIN 6 - 10 Push Press + Max Burpees
MIN 7 - 200m Run

EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks

(Score is Time)

KG BB: (70/47.5)|(52.5/35)