A) 3 rounds, 40 sec work / 20 sec rest:
Burpee Box Jump, 24”/20”
Dumbbell Strict Press, 25#/15lb
B)EMOM x 4:
4 Strict Press, with an empty barbell
4 Lunges, with an empty barbell
3 sets x 1 rep
Objective: build to a weight that is challenging for three sets of 1.
Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload. (Compare 9/20)
3 Rounds of:
5 Minute AMRAP:
Then, in the remaining time, max rounds of:
10 Jumping Lunges
10 Hand-Release Push-Ups
– Rest 2 Minutes
Row: athletes should be able to complete each round of rowing under 2:30 Seconds. Scale to 400M Row if needed.
Jumping Lunges: athletes should aim to complete each round of 10 unbroken. Rest as needed prior to starting to get all 10 repetitions completed. Scale to walking lunges if needed.
Hand-Release Push-Ups: athletes should not need to break up sets of 10 in more than 2 sets. Scale repetitions if needed.
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