2024-07-29

• Barbell should come from a rack.
• Athletes should pause at eye height on the way up in the press.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• If we work up to a weight that forces our form to get questionable or we are failing, we should back off a little bit and finish a full set at a weight that allows for better technique.
• Score: Load used for heaviest 3 rep set.

• Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
3 Empty Barbell Strict Press (3 Second Pause)

Build to Heavy 3 Reps.

• Overview: Today's conditioning piece requires a bit of self control and pacing, especially in the first 3 rounds. On paper this one looks fun and straightforward, in reality we've got a hefty barbell piece paired with some heart rate increasing cardio. If we aren't careful in the beginning we'll be sure to pay for it in the back half.
• Power Cleans: 1:00 or less in 1-3 cycled sets or smooth, quick singles.
• Lateral Barbell Burpees: About 1:00 of work, aiming for a smooth pace here today, not all out sprints.
• Push Jerks: 1-2 sets in about 1:00 or less.
• Box Jumps: About 1:00 of work, aiming for a smooth, steady pace here.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should approach the burpees and box jumps with caution today in order to keep our heart rate and breathing in a place that lets us move fairly quickly on our barbell work. If we get carried away in the first 3 rounds we're going to feel it on the second 3 rounds.
• Try to go in with a plan for sets on our barbell and stick with it in the beginning to make sure we have enough left in the tank to push it through the second half. The grip and arm fatigue adds up fast, play it smart to start and gauge what you've got in the tank to push toward the end.

POWER CLEANS

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts (Light to Moderate)

LATERAL BARBELL BURPEES

• Reduce Reps
• No Push-Up Lateral Barbell Burpee
• Sub Regular Burpees
• Sub Push-Ups
• 1:30 Time Cap
• 15 Cals On Any Machine
• Sub Light Kettlebell Swing

PUSH JERKS

• Reduce Reps
• Reduce Loading
• Sub Dumbbells/Kettlebells
• Sub Push-Ups
• Sub HSPU

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 20 Squat Jumps
• Reverse Lunges

1 Round:
4 Power Cleans
4 Lateral Barbell Burpees
4 Push Jerks
4 Box Jumps