GENERAL WARM-UP (0:00-10:00)
1) Row or Jump rope for 3 minutes easy

2) Burgener Warm-up
*2 times through the warm-up doing 3-5 reps at each progression

Push Jerk Progression (video and points of performance are attached)
*3-5 reps of each progressiona and 5-10 reps of the full movement. Use an empty bar for this today

The Overhead Squat is done as part of the Burgner warm-up

Build up in load for the push jerk and/or the overhead squat. This is also the time organize the class logistically.

Workout: 25:00-55:00

Every 4 Minutes for 3 Rounds:
10 Push Jerks (165/110)
400/300 meter row

At the 15 minute mark:

Every 4 minutes for 3 Rounds:
12 Overhead Squats (135/110)
25 Box Jump Overs (24/20")

*Logistical considerations if you do not have enough rowers to do as written:
1) This can be done in partners as each interval should be done in less than 2 minutes. Both people can start on the Push Jerk and Row section. Person 'A' goes, when they finish Person 'B' goes. Person 'A' can start again at the 4 minute mark.

2) To allow for even more individuals to do this workout you can have half the class partner up and start on the Overhead Squat and Box Jump Over porition at the same time the other half of the class is partnered up and doing the Push Jerk and Row section. At the 15 minute mark the class switches to the other section.

This is a high power interval style workout where intervals should be around the 2 minute range or less. Focus o sprint efforts each round. Loads for the Push Jerk and Overhead Squat should be unbroken but challenging.

1) Push Jerk and Overhead Squat
Scale loads so that the reps can be done unbroken.

2) Row
If the row takes longer than 90 seconds scale to 300/200 meters

3) Box Jump Overs
If 25 reps takes longer than 90 seconds scale perform normal box jumps and lower then height to allow for consistant movement.

Roll upper back with plate, 90 second
Banded shoulder stretch, 90 seconds per side

Dean Xu