Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Press 3-3-3, Push-Press 2-2-2, Power Jerk 1-1-1. Finish the sets/reps of one movement before starting the next.
Fitness: All movements should be 3 sets of 3 reps climbing in weight to a 7 RPE, Press, Push-Press, Power Jerk. Finish the sets/reps of one movement before starting the next.
Part 2 – Conditioning: “Up and Over”
Performance: AMRAP 10 min of –
- 7 Deadlifts @ bodyweight
- 14 Burpees over bar, both feet at the same time
Fitness: AMRAP 10 min of –
- 7 Deadlifts @ 5 RPE
- 14 Burpees over bar, any method
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