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

Work up to a heavy in 15-20 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.

3 rounds, each round for time, of:

5/4 Row Calories

3 Shuttle Runs, 50 ft

10/8 Row Calories

3 Shuttle Runs, 50 ft

15/12 Row Calories

3 Shuttle Runs, 50 ft

** Go every 5 mins.

Target time each set: 2:30-3 minutes
Time cap each set: 4 minutes

Stimulus is moderate-high intensity as athletes will be moving quickly on each set. Athletes should be cautioned against starting out too fast due to the ascending rep scheme and should be able to apply the same effort across each set.

We want to see athletes be aggressive with transitions. Ensure they practice getting to and from the row to the run as seamlessly as possible. Also, Erg must be reset every time, with no rollover calories.