GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 minutes
4 Empty Bar Strict Press
4 Empty Bar Push Press
10 Air Squats
3 Handstand Push Ups, or 10 push ups
STRENGTH/SKILL
10-30 minutes
Jerk (any style) (10 X 2)
* if you are not proficient in the Jerk, you will work in sets of 3, focusing on technique
* record type and weight used as an additional performance
* record type and weight used as an additional performance
* go 5-10 lbs heavier than last week if possible. Use the same jerk style you used previously.
* Rest 90 seconds between
* Rest 90 seconds between
METABOLIC CONDITIONING
30-55 minutes
Three’s Company (AMRAP – Reps)
AMRAP 4
5 Push Press (135/95)
10 Toes to Bar
Rest 2 minutes
AMRAP 4
10 Power Cleans
20 Pull Ups
Rest 2 minutes
AMRAP 4
15 Box Jump Overs (24/20)
30 Wall Balls (20/14)
ACCESSORY
100 Banded Pushdowns
100 Banded Pullaparts
100 Banded Pullaparts