Warm-up:
Coaches Choice
Strength:
1) Shoulder Press
3-3-3
2) Push Press
2-2-2
3) Push Jerk (or Split)
1-1-1
Notes:
Build to a moderate/heavy 3rep, 2rep, 1rep for each movement.
Ideally the last set of Shoulder Press should lead into your first set of Push Press. Likewise, last set of Push Press will lead into first set of Jerks.
**15min Time Cap**
Conditioning:
AMRAP 12min
35 Double Unders
9 Deadlift
7 Hang Power Clean
5 Push Jerk
Scale:
Double Unders with 50 Single Unders
Rx’d:
95#/65#
Rx’d(m):
135#/95#
Rx’d+:
155#/105#