STRENGTH

1) Push Jerk: 9 x 2. Rest 60s-90s
– these should be explosive AF
–  People can add weight if techique is on point
– Experienced folks – 70% for all sets.
2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s.
– medium grip
3a) 1-Arm DB Rows: 3 x 12 ea. No rest.
3b) DB Hammer Curl: 3 x 10. No rest.
4) Ring Support: 3 x 10-20s. Rest 60s.

Accessory:

Banded Triceps Complex
– 50 reps per movement, AFAP.