Strength:

2 Push Press + 1 Push Jerk Complex

4 x 2 + 1, every 90s.
– 3-4 warm-up sets
– 5% heavier than last week or 85%
– Final week

Metcon

50 Calorie Row
50 S2OH (135/95)
50 T2B
50 Plate G2OH (45/25)
50 Calorie Row/35 calorie Bike/ 600 meter Run

– Goal: Challenging effort. Perform all movements in sets of 7-10.

Accessory Work

Ring Bicep curls

4 x 8-10. Rest 60s.