Warm up
14-12-10
Pull ups w/ plate 15/25#
Deficit push ups 35/55#
Box Jumps 24”/30”
4 Rounds
15 Ring dips (Adv. Athletes must muscle up into position)
12 Strict push ups
50ft. HSW
4 Min. Jump rope
Double under technique
Rx Program:
15 Min. EMOM
0-5 Min.
Hip clean + Power Jerks @55%
6-10 Min.
3 x Hang Power Clean + Jerk @75%
11-15 Min.
Hang Squat Clean + Jerk @85%
Deadlift
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Bicep curls x 16
Press in Snatch
4 x 4
