WARM-UP

1-2 ROUNDS
5/5 Moose Antlers
:30 Wall Lat Stretch
5 Slow/Controlled Pause Kip Swings

Into…

AMRAP x 6 MINUTES
5 Empty Barbell Strict Press
5 Burpees Over Barbell
5 Tuck-Up + V-Up*

*1 Rep = 1 Tuck-Up + 1 V-Up

STRENGTH (ALL)

ON A 18:00 RUNNING CLOCK… Build to a Moderate 3-Rep Push Jerk

Push Jerk for load:
#1: 3 reps

WORKOUTR (PERFORMANCE)

FOR TIME
15-12-9-6-3
Shoulder to Overhead (155/105)
Toes to Bar

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

FOR TIME
15-12-9-6-3
Shoulder to Overhead (115/75)
Toes to Something

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)