2024-09-21

• Overview: We have a hero workout today, so we're digging deep into the discomfort and settling in for the duration of this piece. We're looking at fast, unbroken sets in a cyclical fashion.
• Push Press: Weight should allow for unbroken sets each time we pick up the barbell.
• Kettlebell Swings: Unbroken sets to full lockout overhead.
• Box Jumps: Steady cadence here to catch our breath and reduce our heart rate for the other two movements.
• Score: Rounds plus reps.

• Athletes should be coming into this one at a sustainable pace so that we can maintain consistent round splits throughout, and maybe even increase our pace within the final few minutes of work.
• Smooth and consistently paced sets will let us maintain constant movement throughout the 20 minute clock today, a more conservative start to get a feel for these movements together will help us gauge what our working pace for the middle of the workout should be.

PUSH PRESS

• Reduce Loading
• Sub Kettlebells or Dumbbells
• Sub Barbell
• Kipping HSPU

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

BOX JUMPS

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

"Team Jack" [TEAMS OF 2]
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")

* Alternate stations with partner

1 Round:
5 Push Press
5 Kettlebell Swings
5 Box Jumps

* Push the pace and spike your heart rate
* Waterfall through if team of 2