Warm-up: 5 Minute group med ball toss 10 Minute instructor led agility drills/cone drills Box jump gauntlet Workout: A. Rack Jerk 3-3-2-2-1; Rest 3-5:00 B. 1 Minute drills (max reps of the following in 60 seconds) Pull ups GHD sit ups Back Extensions Powerlifting: A. Clean – Build to a 1RM (can be squat or power) B. Clean – AMRAP @90% of part A in 8 minutes C1. Seated box jumps 3 x 3 tough height attempts; Rest 1:00 C2. Side to side med ball toss 3 x 5 reps per side; Rest 1:00 Gut Check – With CFHSV’s own Joe Brasco
