June 16, 2025 – Performance

General Warm-Up:

Two rounds of..
10 Calorie Assault Bike
10 Banded Good Mornings

Then…

Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts

A.
Take 15 minutes to build to today’s heavy, but technically sound, 1-RM Split Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 6 minutes (3 sets of):
10 Push Press @ 40% of today’s 1-RM Jerk

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (155/105lbs)
2 Box Jump Over (24/20″ – jump up, step down)
3 Toes to Bar
2 Power Cleans
4 Box Jump Overs (24/20″ – jump up, step down)
6 Toes to Bar
3 Power Cleans
6 Box Jump Overs (24/20″ – jump up, step down)
9 Toes to Bar
…etc. adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until the 10 minute mark.

Movement Modification Suggestions:
Toes-to-Bar: V-Ups or Toes-to-Ring

Weight Modification Suggestions:
135/95 lbs