Warm up: Coach’s Choice
Strength/Skill: Push Press + Power Jerk
10 Minutes to Find 1 RM
Stimulus/Focus: Use 10 minutes to find your heavy complex.
Push Press + Power Jerk
10 x 1
Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM.
WOD: 4 Rounds 3 Minutes Work/1 Minute Rest
3 Minute AMRAP
3 Hang Squat Cleans (135/95)(95/65)
6 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
9 Strict Push-Ups
Stimulus/Focus: Each round is a separate AMRAP with a separate score. Push hard in each 3 minutes. You have 1 minute to rest between each 3-minute AMRAP. Try to complete all work unbroken if possible.
Cool Down: Tabata Shoulder Taps