Compete/Train

[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump 20/24
1 Push Jerk 85/115 M65/95
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
…
Add 1 Per Per Round

[10:00 – 18:00]
Build to Heavy Single Push Jerk

*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load
Example Score 1: If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3.

 

Sweat

[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump 20/24
1 Push Jerk 55/75 M45/75
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
…
Add 1 Per Per Round

[10:00 – 18:00]
Build to Heavy Single Push Jerk
*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load

Example Score 1: If an athlete completes the round of 10’s and gets 3 burpees box jumps in the 11’s, their score would be 10+3.

 

AFTER PARTY

Strict Press:
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%

5 Sets for Quality:
5 HSPUs or Double Dumbbell Push Press
1 Minute on Any Machine
30ft Handstand Walk or 6 Wall Walks

 

AT HOME:
[0:00 – 10:00]
AMRAP 10:
1 Burpee to Target
1 Double DumbbellPush Jerk
2 Burpee to Target
2 Double DumbbellPush Jerk
3 Burpee to Target
3 Double DumbbellPush Jerk
…
Add 1 Per Per Round

[10:00 – 18:00]
Build to Heavy Single Double Dumbbell Push Jerk