A: Push press - at 50% of your best jerk - 6x6
B: Bent over barbell rows both for 4x10 at 25% of your 1 RM deadlift
C:
3 RFT
30/24-cal. row
8 MU
A: Push press - at 50% of your best jerk - 6x6
B: Bent over barbell rows both for 4x10 at 25% of your 1 RM deadlift
C:
3 RFT
30/24-cal. row
8 MU
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym