Friday PVF: 5/7:15/8:15/9:15am/5:30pm

Squat Clean

5 Sets [Building to Heavy]:

5 Squat Cleans

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 60%

Push Press + Box Jumps

Set 1: 8 Push Press @ 55% + 8 Box Jumps (High)

Set 2: 6 Push Press @ 65% + 6 Box Jumps (Higher)

Set 3: 4 Push Press @ 75% + 4 Box Jumps (Highest)

Set 4: 8 Push Press @ 60% + 8 Box Jumps (High)

Set 5: 6 Push Press @ 70% + 6 Box Jumps (Higher)

Set 6: 4 Push Press @ 80% + 4 Box Jumps (Highest)

Rest 1 Minute Between Sets

- Barbell should be taken from a rack. Pair up if needed.

- Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps. 

- A re-dip under the bar is not permitted.

- Athletes should complete their box jumps immediately following each set of push presses. The height of the box is up to the athlete and will vary depending on the set.

- Score: Loading of last set.

Every 2min x 4 rounds

1. 8 wallballs

2. 10 walking lunges 50/35

3. Max butterfly sit-ups