5 Min Run (skate)/Row/Bike
10 Military Press w/ Bar
10 Reverse Fly with Cross-Over Symmetry
30 Second Over Head Mobility
Review of Split/Power/Squat Jerk
15 Minutes to find your 1RM Jerk
0-6 Min Complete
Med Ball Cleans
(Rest 5 Minutes)
11-17 Min Complete
Box Jumps 24/20″
*If you don’t complete the prescribed work in the recommended time your score is amount of reps completed
Max Time in Handstand on Parallette in 3:00
Max Time in Handstand on Blocks in 3:00
Max Time In Handstand in 3:00
3 POS CLEANS: (65%x1+1+1, 70%x1+1+1, 75%x1+1+) x 2
BTN Jerk + Plus Jerk. Lower Bar to the front position and do a 2nd Jerk. 5x 1+1.
*You select the weight to be used. Proper footwork and drive thru and under the bar is critical here.
Clean pulls: same as snatch above: work up to 2×3 @ 95%, 100%x3 Focus on position as well as getting speed thru the middle.
Box jumps: 25 reps
4×30 sec Hanging flutter kick