A. GENERAL (4:00)
2-3 sets
15-20 Mountain Climbers
5 Russian Kettelbell swing
5 Seated Vertical jumps
10 Squat + Reach

B. MOBILITY/ACTIVATION (2:00)
1:00 Squat barbell ankle stretch
1:00 Front rack elbow rotations, front and behind the neck

C1. SPECIFIC (10:00)
Focus on Upper back activation in Squat & Jerk
3-6 Strict Press
3-6 Split Stance Press
3-6 Tall Jerk
3-6 Pause Jerk (Pause in Dip & Extension)
---
6 Tempo Front Squats
3 Front Squats + 2 Split Jerks
—
Ramp up

C2. SPECIFIC (6:00)
Box Jump
6 Step up overs
6 Box Jumps + Step Downs, practice the rhythm
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Thrusters
5 @ Light or Empty Bar
3 @ Moderate Weight
3 @ Workout Weight

Front Squat + Split Jerk

5x 2+1 @ 80%-84%

Score: Weight
TC: 12 minutes
KG: N/A

Scaling Options
Beginner
As written, technical load

Intermediate
As written

3 rounds
30 Box jump overs + Step Down @ 24/20"
20 Russian Kettlebell Swings @ 53/35 lbs
10 Thrusters @ 135/95 lbs

Score: Time
TC: 12 min
KG: 60/43, 24/16, Beg 12/9, 30/20, Int 20/12, 52/35

Scaling Options
Beginner
21 Plate Hop overs + Step down
14 Russian Kettlebell Swings @ 26/18 lbs
7 Thrusters @ 65/45 lbs

Intermediate
30 Box jump overs
20 Russian Kettlbell Swings @ 44/26 lbs
10 Thrusters @ 115/75 lbs

Hollow Ups
3 x 15 reps, hold hollow 1-2 seconds

Goal: Core Accessory