Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 minutes
Fitness: Strict Press and/or Push Press work up to a heavy-ish set of 3
Performance: Push-Jerk or Split Jerk – work up to a heavy double (2)
Part 2 – Conditioning: “Catalyst” 17 minutes total time
5 Min AMRAP – Start with 3 reps and add 3 reps every round of –
- Ground to OH
–Rest 3 minutes–
4 minute AMRAP (same movements, same rep scheme)
–Rest 2 minutes–
3 minute AMRAP (same movements, same reps scheme)
Fitness: The weight on the barbell should move well with fairly unbroken reps, reduce weight for 4 & 3 minute AMRAPs if needed. If you don’t have TTB (or they leave), perform toes through rings, knee-ups or sit-ups (double the amount of TTB). Newer athletes should perform Hang Power Clean and Push-Press as needed.
Performance: For 5 minute AMRAP use: 135/95lb, 4 minute: 125/85lb, 3 minute: 115/75lb – athletes may choose to Snatch or Clean and Jerk.