15:00 on a continuous running clock
Rounds Not For Time
1x lap of drive – double kb oh walk
5x single leg glute bridges each way
10x lat pull ups
10x lat push ups
10x walking lunges
10x warm up pace burpees
5x box step ups each way
2x laps of bear crawl
A. Jerk 3-3-3-3-3-2-2-2-1-1
In teams of 2:
Jerk
– Set 1 – 3 reps @ 50%
– Set 2 – 3 reps @ 50%
– Set 3 – 3 reps @ 50%
– Set 4 – 3 reps @ 70%
– Set 5 – 3 reps @ 70%
– Set 6 – 2 reps @ 80%
– Set 7 – 2 reps @ 80%
– Set 8 – 2 reps @ 80%
– Set 9 – 1 rep @ 90%
– Set 10 – 1 rep @ 90%
Rest as needed
1:30 between sets
Working from racks
Starting light to focus on speed under the bar, foot position and placement in landing stance Cue slight toe in on front foot and on toes back foot
B. 75% of 10RM
75% of 10RM
Set 1 – 1x Strict Press
Set 2 – 3x Push Press
Set 3 – 2x Strict Press
Set 4 – 4x Push Press
Set 5 – 3x Strict Press
Set 6 – 5x Push Press
Set 7 – 4x Strict Press
Set 8 – 6x Push Press
Set 9 – 5x Strict Press
Set 10 – 7x Push PressScoring: Not Scored
Alternating sets of Strict Press & Push Press
Intervals of 1:00
