WARMUP
2-3 SETS
Bent Over Plate IYT’s*
10 I’s
10 Y’s
10 T’s
Switch out the plates for a single DB and transition into…
2 SETS
10 Alt. Box Step-Ups
8 Up-Downs
6/6 Single DB Arnold Press
10 Box Jumps
8 Burpees
6/6 Single DB Strict Press
STRENGTH
Push Jerk for load:
5×3 (70%)*
*Based off 1RM Clean & Jerk. Stay at 70% across all sets.
(Score is Weight)
Week 3 of 8 Oly Cycle
WORKOUT
AMRAP x 15 MINUTES
30 Box Jumps (24/20)
20 Burpees
10/10 Single DB Shoulder to Overhead (50/35)
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
15 Box Jumps (24/20)
10 Burpees
5/5 Single DB Shoulder to Overhead (Athlete Choice)
*Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-
(No Measure)
