Monday, Apr. 2nd, 2018


A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-ups to Down Dog

Fast Row
Air Squats


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

15-20 Mins of Pullup and Box Jump Progressions


20 Min Amrap:

27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95

Picking a variation on pull-ups today that athletes could get through in no more than 2 sets when fresh. On the clean and jerks, athletes should use a weight that they could complete unbroken when fresh. Burpee Box Jumps are not over the box, just regular box jumps with full extension at the top of each rep.