Warm up

3 rds

10 btn strict press

5-8 ring rows

20 walking hamstring stretch

10 minutes

Circle time deadlift


5 minutes


Circle time push jerk

Push jerk

5 minutes

12 minutes

3 sets of 5 push jerk

Rebounding working up in weight to workout weight

Between sets

Perform 3-5 box jump overs

-do not stand all the way up

-work on quick feet on box


1 rd

5 deadlifts

1 sh2oh

5 box jump overs

1 sh2oh

At level


Amrap 12

15 Deadlift

5 shoulder to overhead

15 Box jump overs

5 Shoulder to overhead

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s