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Athlete Chooses 1:
–500m Row
–400m Run
–30 Cal Bike
1 Round:
–5ea Samson Lunge
–5ea Sky Reach
–5 Reverse Grip Press (barbell)
–10ea Medball Lateral Toss
–20 Medball Chest Pass
1 Round:
–10 Bootstrapper
–5ea Thoracic Rotation
–5 Reverse Grip Press (barbell)
–10ea Medball Lateral Toss
–20 Medball Chest Pass
SPECIFIC WARM UP 15-30minutes
General Barbell Warm Up 1x:
–10 Deadlift
–5 Bent Over Row
–5 Muscle Clean
–5 Strict Press
Specific Medball Clean Warm-Up 1x:
–12 Medball Deadlifts
–10 Medball Squats
–8 Medball Muscle Clean
–6 Tall Medball Clean
–4 Medball Clean from the floor (on coach’s call)
Push Press Specific Warm-Up 1x:
–5 Push Press (on coach’s call)
5 Rounds For Time:
10 Push Press (155/105)
20 Medball Clean (20/14)
Goal: Sub 12 min
*Compare to 4/1/19
5 Rounds For Time Scaled Version:
10 Push Press (105/75)
15 Medball Clean (14/10)
Goal: Sub 12 min
*Compare to 4/1/19
3 Rounds for Quality:
10 Jefferson Curl
12 Bent Over Fly
10 Weighted Sit Up
10 Plate External Rotation
