Part A: From the rack work up to a heavy 1 push press+ 1 jerk
Part B:
64 DU
8 DL 245/155/185/125
16 push ups
9 min AMRAP
Part A: From the rack work up to a heavy 1 push press+ 1 jerk
Part B:
64 DU
8 DL 245/155/185/125
16 push ups
9 min AMRAP
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!