- July 10, 2026
Skill
EMOM for 10 minutes
1 push press + 1 push jerk
Today’s EMOM is a great opportunity to perfect your push press and push jerk technique. The push press will be the deciding factor on weight which will likely lead to a lighter push jerk. Focus on a vertical dip and drive for both lifts. For the push jerk do your best to lock your elbows out quickly as you drop under the bar.Workout of the Day
5 rounds of 3 minutes on 1 minute off
9 deadlifts
6 front rack lunge steps
3 push press
Base your weight choice today off of the push press. You’ll want to be able to complete all 3 reps unbroken throughout the workout. This might result in a lighter deadlift and lunge but that’s totally ok! Lunge steps will be in place and can be done by stepping back or forward depending on your preference.
standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.