Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
2. Technique Review: The Rope Climb
3. Warm-up: weights for the Push-Jerk
4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
5. "James Osterberg"
In teams of three, AMRAP in 20 minutes of
X Push Jerks 1
X Rope climbs
Athletes B (push jerks) and Athlete C (rope climbs) work for max reps while Athlete A is out running. When A returns, B informs them of the current PJ rep count, and then moves to the rope, where C gives the current count of climbs before heading out to run. Your goal as a team is to accrue the highest number of push jerk reps and the highest number of rope climbs within 20 minutes.
LII: 115/73 or scale weight as appropriate. Sub Plank Climbs as needed.
LI:Four rounds of run 400m, 10 press or push press, and rope climbs scaled as appropriate.