TARGET SCORE
Target time: sub 15 minutes
Time cap: 21 minutes

STIMULUS and GOALS
The stimulus of this workout is moderate intensity while chipping away at the reps with a consistent rep scheme. Chipper style workouts are always fun! :)

WORKOUT STRATEGY & FLOW
Power Cleans: The Weight needs to be light (under 65% 1RM) so you can complete in 3-5 sets. Touch and go is what we want to see on the first go around.

GHD's/AbMat Situps: These should be completed steadily while using arms, hips, and legs together to help assist the core. Be explosive with every rep and keep your eyes fixated forward to keep head from whipping and causing dizziness.

Box Jumps: Hammer down on these. We recommend the jump up and step down approach.

*Be sure to show full extension and control on top of the box!

Shoulder to Overhead: Aim for 10+ reps at a time using a Push Press or Push Jerk motion to move the barbell. We recommend using push jerk to save the shoulders. Work for the vertical torso in the descent/ascent with a strong and aggressive drive through the floor.