April 2, 2025 – Performance

General Warm-Up

200 Meter Ski Erg
200 Meter Row Erg

Then two rounds:
With 2.5 lb plates Y, T, W

Followed by…

Two sets of (round 1 with empty barbell, Round 2 with a building weight):
5 Shoulder Press
5 Push Press
5 Push Jerk

Emphasize to members to work the transition of the push press and push jerk. Be sure to demonstrate the difference in the foot work

A.

Five sets:
Push Press x 2 reps + Push Jerk x 3 reps
Rest 2 minutes

Start at 65% of your 1-RM Push Press and build over the course of the 5 sets.

B.

Full Effort
Complete as many rounds and reps as possible in 12 minutes:
Assault / Echo Bike x 15/12 calories
15 Toes-to-Bar
50 Double-Unders

Full Victory
Complete as many rounds and reps as possible in 12 minutes of
Assault / Echo Bike x 15/12 calories
15 Knees-to-Elbows
30 Double-Unders

Goal: 4-6 rounds