12 toes to bar
12 box jumps 24/20
3 Minute ladder:
American KBS 53/35
KB clean and jerk right
KB clean and jerk left
1 minute rest
3 Minute Ladder:
Hang Squat clean
Shoulder to Overhead
1 Minute rest
3 Minute ladder
1 Minute Rest
Be prepared to hold each position for a sustained period. Any release of position before Coach says ‘revcover’ demands an immediate 3 burpee penalty.
Position 1: Hook Grip. PVC on shins 8.5 inches off of ground. Bottom of deadlift, adjusted for clean as needed.
Position 2: PVC just above knees. Vertical shins, tension in hamstrings and glutes, lats pushing the bar back into the leg. Abs tight, shoulder blades pulled back.
Position 3: PVC at hip crease (‘pockets’). Knees are still bent slightly. Torso is upright and tight. Weight is in mid-foot. External rotation from hip and knee. Adjust grip to get pipe into hip crease.
Position 4: Feet jump from under hips into squat stance as the bar is pulled close to the body, elbows high and outside. Catch PVC in front rack. Hips back in the start of a squat. Elbows pointing directly ahead. Loose finger tip grip.
Position 5: PVC in standing front rack, feet recovered under hips.
Position 6: Move the chin out of the way. Dip 2 inches, keeping the torso upright and elbows up. As you drive up from the dip, aggressively drive the bar directly overhead as you straighten the legs.
Hips back and elbows up on cleans.
Each push press should start from a front rack position.
Use dumbbells or perform 10 kettlebell cleans followed by 10 kettlebell presses (1 KB)
RX+ 60/45, 30/24, HSPU
*Alternate Push Press every 5 or 10 reps for a total of 20 reps, 10 per side.
Go fast, knowing you have rest coming!
Discuss strategy with your team before starting. Try to break up work evenly, but if you have someone who is good at one thing, feel free to use that to your teams advantage.