1x [ 2 Front Squats + 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 need to focus on a strong and stable mid-line throughout each movement.
Remind athletes to pause after each rep to gather their breath, and reset their hands and feet.
Make sure athletes don’t add weight if it does not look good or feel good. For Beginners, have them stay light and work form.
Record heaviest set as your score for load
Work up to a comfortable heavy set.
Complete as many rounds as possible in 7 mins of:
3 Power Cleans, 185/125 lbs
5 Box Jumps, 30/24 in
STIMULUS and GOALS
Workout is scored by total rounds and reps. Stimulus is moderate to moderate high. AMRAP time is low enough that athletes can maintain a decent intensity, but athletes should be cautious on box jumps to avoid rushing and missing the box.
Two very explosive movements where the focus should be on a strong and overly aggressive hip drive.