Tuesday January 4th

30 Calorie Row/Ski
20 Band Pull Aparts
20 Step ups  24/20”
20 Band Pull Aparts
20 Empty Bar Push Press

EMOM 15 Minutes
1 Split Jerk w/ pause in the dip and in the catch

Coach Focus: A Split Jerk with poor dip-drive mechanics is doomed from the start. Use today’s skill work in the Split Jerk to refine this integral part of the split jerk. Coaches, we want to see our athletes dipping smoothly, while staying connect to the bar (bar does not leave the shoulders during the dip). Then, once the barbell is put overhead, solidifying the footwork in the catch is our second point of emphasis today

2 Rounds
40 Single DB Step Ups 70/50lbs to 24/20″
30 Strict HSPU

Feel: Muscular Overload

Pacing: Sustain

Target Score: 8-12 Minutes

Firebreather Score: Sub-7 Minutes


  • Step Ups: Reduce DB weight before box height. Should not exceed 2:30 to complete but may take 2-3 sets.
  • Strict HSPU: Should not exceed 3:30 to complete each round. Coaches can allow athletes to struggle today for 3:30, scale to fewer reps of SHSPU, Kipping HSPU or Seated DB Strict Press

Coach Focus: With a muscular overload stimulus we are looking for athletes to get stopped in their tracks due to localized muscle fatigue. In today’s example that means taxing the legs on the heavy step ups and the upper body on the hefty dose of SHSPU. Coaches should allow athletes to struggle for moderate chunks of time but not one should exceed 12 minutes of work