Dynamic Warm-Up – Mobility
Prepare to for..
Find your 1RM Push Jerk or Split Jerk
2 Rounds of:
AMRAP 5 Minutes:
5 Muscle Ups (Ring or Bar)/ Progression
10 Thrusters 115/75, 95/65, 75/45
50 Double Unders
Start over after rest
Score is total reps
* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP. Ask your coach for help.
ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row
Back Squat 5×5 @80%+ of 1RM