2 Squat Clean & Jerks, pick load

* Every 1 min for 10 mins.

60-75% 1RM Clean & Jerk

Complete 2 reps every minute for 10 minutes. Reps are performed in singles to insure proper form.
If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the next minute. If this pattern continues, be sure to have the athletes scale the weight down where lifts are more comfortable.

As many reps as possible in 10 mins of:

2 Dumbbell Front Squats, 50/35 lbs

8 Ring Push-ups

4 Dumbbell Front Squats, 50/35 lbs

8 Ring Push-ups

6 Dumbbell Front Squats, 50/35 lbs

8 Ring Push-ups

… Continue adding 2 Dumbbell Front Squat reps each round until time expires.

Ring Push-ups / Dumbbell Push-ups

Target number of reps: 136+ reps (Round of 16 Squats)
Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups)

Stimulus is moderate to moderate high intensity. Athletes will be alternating between ascending reps on Double Dumbbell Squats and consistent reps on ring pushups. Both movements have the potential for burnout, so athletes should be mindful in how sets are broken up to maximize work/recovery.

Athletes want to avoid coming out hot in the early rounds so they don’t put themselves in a cardio hole that can’t be climbed out of.