7 RFT of
12 DB single arm hang clean and jerk 50lbs ( 6 per arm),
12 Burpee Box Jump overs,
12 OH lunge steps (6 on each arm)
7 RFT of
12 DB single arm hang clean and jerk 50lbs ( 6 per arm),
12 Burpee Box Jump overs,
12 OH lunge steps (6 on each arm)
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows