Run to W Alabama and Back
5 minutes Circle PT warm-up
Rack Jerk and Overhead Squat form/Active Shoulders review
Work up to a Heavy 1 OH Squat from the rack using a Rack Jerk
AMRAP 16 minutes
1:3 ratio increasing Overhead Squats and Box Jumps
Perform 1 OH Squat, 3 Box Jumps, 2 OH Squat, 6 Box Jumps, 3 OH Squats, 9 Box Jumps and so on and so forth….
Score is final round of Box Jumps completed….
4 minutes of Holding your Feet up 6″ inches off the Ground (engage Abs)
Count the number of drops (feet coming down to ground) and perform that many Burpees as a final penalty