BASECAMP

Movement Review: pushups, squats

Movement lesson: DB press/push press & KB deadlift

Skill: Jumping Mechanics & position on box

EMOTM x 8

Odd: 15 Ab mat situps

Even: cal row (12/9)

Rest 5 minutes

AMRAP 12 min

6 DB Push Press (50/35#)

9 KB DL (70/55#)

12 Box jump overs (20/16″)*

* step overs are allowed

VERTICAL X 

Review: pushups & squats

Lesson: Presses and DL + jumping mechanics

EMOTM x 8

2 Power Cleans @ 75%

Rest 5 min

AMRAP 12 minutes

6 Push Press (95/65#)

9 DL (95/65#)

12 Box Jump Overs (24/20″)*

*step overs are allowed