Warmup to Push Press @ 75%

--then--

Alternate between the following:

1) 3 x 4-6 reps, Push Press
2) ME Toes 2 Bar

Level I - 10 Knee Raise with powerful Beat Swing

--then--

3 Jumps to determine an approximate height for your vertical (no need for actual measurement).  Subtract 6" from that height and make that your target for the AMRAP.

--then--

4 Minute AMRAP:
Burpee High Jump to Target 

 

Competitor HW:

**Courtesy of Tom
Sled Starts with 3 plates... 45/25
Sled Sprint 50 ft, take a plate off
Sled Sprint 50 ft, take a plate off
Sled Sprint 50 ft, take a plate off
Sled Sprint 50 ft, empty sled.
Rest 90 seconds
Do the same thing backward and put the plates back on.  :)
 

 

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