• WARM-UP

  • Row or Jump rope for 3 minutes easy
  • Burgener Warm-up

  • *2 times through the warm-up doing 3-5 reps at each progression

  • SKILL
  • Push Jerk 
  • OHS



  • Met-Con
  • Every 4 Minutes for 12 Minutes

  • 10 Push Jerks (165/110)

  • 400/300 meter row
  • At the 15 minute mark:
  • Every 4 minutes for 12 Minutes

  • 12 Overhead Squats (135/110)

  • 25 Box Jumps (24/20")
  • Extra Work
  • Roll upper back with plate, 90 second
and/or
Static box shoulder stretch, 90 seconds per side