WARM-UP – (3:00 – 13:00)
Banded 7’s
Into
6 min AMRAP
10 Box Jumps
3 Shoulder Press (empty bar)
3 Push Press (empty bar)3 Push Jerk (empty bar)


STRENGTH – (13:00 – 32:00)
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
Rest 60-90 seconds between sets
Athletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%. -Weight
should be comfortable but bordering on challenging and should not be at risk for missed reps.


WORKOUT – (32:00 – 52:00)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Ab Mat Sit ups)
16 Box Jump Overs (20 inch for all athletes)


TARGET SCORE
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds
COOLDOWN/MOBILITY – (56:00 – 60:00)
1:00 Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Lizard (each side