**1. Movement Prep/Activation and Increasing Heart Rate**
2:00
Crossover Symmetry Warmup
or
Banded 7’s
-into-
8 min AMRAP
30 sec easy ski
5 Bench (empty bar – build across sets)
5 Alt. V-ups (each side)

**2. Workout Prep**
2 sets (add weight to each set)
3 Bench Press
3 Knee to Elbows + 2 Toes to bar

Workout:  Chase Elliot

* Target time: 8-10 minutes
* Time cap: 12 minutes

For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar

* Scaling option 1 (Masters 45+)
For Time:
27-21-15-9
Bench Press (115/75)
Toes to Bar

* Scaling Option 2 (Beginner)
For Time:
27-21-15-9
Dumbbell Bench Press (light)
Hanging Knee Raises

* Limited Equipment Option
For Time:
27-21-15-9
Deficit Push Ups
V-Ups

* Large Class Option
Teams of 2
For Time:
50-40-30-20-10
Bench Press (135/95)
Toes to Bar

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk

– Into complex –

Strength 1: Power Clean + Jerk Dip + Jerk 3×3

Power Clean + Jerk Dip + Jerk:
– (1+1+1) x 3 working sets
* Rest 60-90 secs between sets

Strength 2: Power Clean & Jerk 3×1

Power clean + jerk:
– 3×1 Working sets.
* Rest 60-90 secs between sets

Accessory:

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)