A) 3 Rounds:
10 Step-Ups, on a high box
15 Ring Rows
B) 2 Rounds:
10 Push Press, with Dumbbells
10 Dumbbell Press
8 Push Press
8 Strict Pull-Up
*Superset A and B then rest 3 minutes
Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.
3 Dumbbell Hang Power Snatches
6 Dumbbell Hang Power Cleans
9 Box Jumps, 30”/24”
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Dumbbell movements: you should be able to perform all dumbbell movements in 2 sets or less. Scale the load as needed.
Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.