1x [ 1 Front Squat + 1 Push Press + 1 Push Jerk ]

* Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a heavy in 10-12 minutes.

Athletes should focus on high elbows and a vertical torso during the squat. At the top of the squat, show athletes how to adjust their hands and prepare for the press.
No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press.
Remind athletes to pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.
Record heaviest set as your score for load
Work up to a comfortable heavy set. Goal should be slightly heavier than last time (2+1+1)
Make sure athletes don’t add weight if it does not look good or feel good.


Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Stimulus is moderate, consistent effort across the 20 minutes. Athletes should go into this workout with a planned pace/target sets to avoid burning out early on.

Make sure athletes have a way to count their rounds and remind them to use the clock in order to keep pace. Also, I highly recommend grips are worn.