Saturday
A1)
3X5 Push Jerk – from RACK – Aim to make All three Sets – HAP – rest 90 Sec
A2) 3X10 @21X2 Pendlay Row – rest 2 mins
B) 16 Min EMOM
1 – 4-6 Strict HSPU to DEficit
2 – 4 C2B+4 Pull-Up + 4 T2B – try to hang on unbroken
3 – 6-8 Dual DB Bench Press – Heavy
4 – 2 Rope Climbs
D) 4 Rounds For Time:
30/24 Cal Row
5 Clean & Jerks (205/135)
rest 3 Mins
20 Bar Muscle Ups
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