– RX –
4 rounds for time:
14/16-cal bike
16 box jumps (24/30 in)
16 shoulder-to-overheads (75/115 lb)
– INTERMEDIATE –
4 rounds for time:
12/14-cal bike
16 box jumps (20/24 in)
16 shoulder-to-overheads (55/75 lb)
– BEGINNER –
4 rounds for time:
8/10-cal bike
12 box jumps (12/12 in)
12 shoulder-to-overheads (35/45 lb)
– MASTERS 55+ –
4 rounds for time:
12/14-cal bike
16 box jumps (16/20 in)
16 shoulder-to-overheads (55/75 lb)
Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.
1 set:
1:00 Samson stretch/leg
:30 banded shoulder stretch/side
Thurs- Power Cleans/ DU
Fri-Thrusters/ Ring Dips
Sat- Toes-to-bar/ Run
Sun- Deadlift/ Row + heavy DL
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