Semifinals Workouts

Starting every 2 minutes until the reps cannot be completed in the interval:

25 medicine-ball push-press shots
   Rest in the remaining time

30 medicine-ball push-press shots
   Rest in the remaining time

35 medicine-ball push-press shots
   Rest in the remaining time

Etc., adding 5 repetitions to the medicine-ball push-press shots after each 2-minute interval. Immediately following the end of the final 2-minute interval, begin Workout 6.

20-lb medicine ball, 9-ft target

Workout 6

1-rep-max clean and jerk

Time begins immediately following the final 2-minute interval of Workout 5. Workouts 5 and 6 must be completed sequentially in a single effort.

Time cap: 5 minutes