A
Barbell Warm Up
EMPTY BARBELL
5 Barbell Deadlifts
5 Hang Power Cleans
10 Strict Press
3 Pausing Strict Press
0:05 pause in the front rack look for: stance and grip
0:05 pause overhead look for: neutral spine, core tight
3 Dip to Stand (no press)
0:05 pause in the dip cue athletes to stand aggressively so that the bar lifts off their shoulders when hips lock out look for: hips extending
3 Push Press 0:03 pause in dip 0:03 pause overhead
B
OH Complex
EMOM7
1 Push Press
1 Push Jerk
1 Split Jerk
Build across sets, from rack
C
TOXIC
AMRAP 7:
1 Push Press (42.5/30kg)
1 Box Jump (24/20″)
2 Push Press
2 Box Jumps
3 Push Press
3 Box Jumps …
[Continue Adding 1 Rep To Each Movement]
Rest 3 Mins
AMRAP 7:
1 Push Jerk (42.5/30kg)
1 Box Step Up with KB in Goblet hold (24/16kg, one single, not one each leg)
2 Push Jerk
2 Box Step Up
3 Push Jerk
3 Box Step Up …
* Score is total reps both AMRAPs
