WARM-UP
AMRAP X 4 MINUTES
10 BANDED PULL-APARTS
10 SCAPULA PUSH-UPS
10 PUSH-UPS W/ ROTATION
INTO…
AMRAP X 4 MINUTES
:20 HOLLOW HOLD
:20 OVERHEAD HOLD W/ BARBELL
10 BENT OVER BARBELL ROWS
INTO…
10 MINUTES POINTS OF PERFORMANCE FOR ALL THREE MOVEMENTS - STRICT PRESS, PUSH PRESS, PUSH JERK (ALL DONE WITH PVC PIPE)
WORKOUT*
STRICT PRESS
1-1-1-1-1
PUSH PRESS
3-3-3-3-3
PUSH JERK
5-5-5-5-5
-REST 2:00 B/T SETS
*ONCE ATHLETE HAS COMPLETED ALL FIVE SETS OF THE STRICT PRESS MOVE TO PUSH PRESS. ONCE ATHLETE COMPLETES ALL 5 SETS OF THE PUSH-PRESS MOVE TO THE PUSH JERK.
**EACH SET WEIGHT INCREASES START LIGHT TO MODERATE .
(SCORE IS COMBINED WEIGHT OF ALL THREE BEST SETS.)
