WARM-UP
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**

*Halfway switch DB Push Press
**Halfway switch to Push-Ups

SKILL
3 SETS*
5 Split Jerks**
-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid
lockout.

(Score is Weight)

WORKOUT
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-

(Score is Time)

OPTIONAL FINISHER
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-
(No Measure)

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