Happy Birthday Patrick!
A) EMOM x 9
Pause Jerk
Pause for 1-2 seconds in the dip and again in the receiving position.
Use 65-75% of 1RM
B) EMOM x 15 minutes (5 sets)
Minute 1: 12-20 Box jump (24/20″)
Minute 2: 12-20 KB swing (53/35#)
Minute 3: 10-20 Calorie Row
