Lifting: In 10 mins..
Shoulder Press 1×5 at 65%
Shoulder Press 1×5 at 75%
Shoulder Press 1×5 at 85%
Rest as needed between sets.
-Remember no Hips!, No Legs!, No body rock!
-Safety is key so don’t allow weight to be added if form is breaking down under load. -Rest between sets should be at least 90 secs
-Last set at 85% is max reps. Goal is at least 6 or more but not a must is form is breaking. Don’t push to failure!
100 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
100 Box Jump Overs, 24/20 in
100 Single Arm Dumbbell Overhead Lunges, 50/35 lbs
* TEAMS OF 2
During the Clean and jerk- partner hangs on pull up bar
During the Box Jump – partner holds plank
The DB OH lunges are done at the same time and is 100 lunges each.
Score = the time the last athlete finishes.
CAP 18 mins!