Build to max of the complex.
Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Perform one push jerk immediately followed by a split jerk
Straight dip & stabilize before recovery.
3 second pause on first rep.
Suggested build –
50%x5
60%-70% x 3
Partner Warm-up
2 ROUNDS*
200m Run
20 DB Hang Jump + Shrug
30 Alt. Lunges
*Partners will go on the 200m Run together. They can split the work in any way, in any order!
– 5:00 Cap –
IN TEAMS OF 2…
AMRAP x 14 MINUTES
200m Run*
40 DB Hang Power Cleans**
60 Alt. Jumping Lunges
*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.
30 Jumping Jacks (clap overhead & behind the back)
10 Scap Push-Ups
:30 Single-Unders
10 Alt. Plank Marches (refer to teaching section)
:30 Single-Unders w/higher jump
10 Knee Push-Ups
:30 Single-Single-Double
10 Push-Ups with a band
:30 Double-Under Practice
10 Push-Ups (the way you will do them for the workout)
“TRIPLE AMRAP”
AMRAP x 4 MINUTES
24 Double-Unders
12 Push-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
20 Double-Unders
8 Push-Ups
-Rest 2:00-
AMRAP x 2 MINUTES
16 Double-Unders
4 Push-Ups
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups
2 ROUNDS
10 Groiners → 10 Boot Strap Stretches
20 Air Squats → 15 Jumping Air Squats
20 Lunges → 12 Alt. Step-ups
EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight a build to a moderate-heavy weight.
AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Max set of Unbroken Double-Unders
ON A 8:00 RUNNING CLOCK…
Work on setting a new PR.
3 rounds for time:
18/ 20 calorie row
39 Wallballs 14/20
78 Double unders
Happy Birthday Jessy!
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)