Tier 1
3 x 3 Strict Press (start at a challenge weight)
3 x 3 Push Press (add 5 to 10 pounds)…
3 x 1 Split Jerk (add 10 to 20 pounds)
Tier 2
3/3/3 Strict Press (start at 55-60% of 1rm strict press)
3/3/3 Push Press (start at 60-65% of 1rm push press)
1/1/1 Split Jerk (start at 65-70% of 1rm split jerk)
Tier 3
3/3/3 Strict Press (start at 60-65% of 1rm strict press)
3/3/3 Push Press (start at 65-70% of 1rm push press)
1/1/1 Split Jerk (start at 70-75% of 1rm split jerk)
**In teams of 4 to 6 (only two partners can work/push at a time), complete the following for time:
Prowler Push 400m x 4 (1600 meters)
**Two partners push the prowler for a “minimum” of 25 meters and then switch with another set of partners. The entire team (4 to 6 partners) will continue to walk, run and rotate while the prowler is traveling the 1600 meter distance. The time cap for this workout is 22 minutes.
**There are 4 prowlers at the gym, choose your teams wisely, your coach will pick your challenge weights for you. Good Luck!!!!