A: Grip Work
DB Hex Head hold
45 sec per side x 3
3 x20 wrist ext (very light)
B: Clean and Jerk
EMOM x10
1 Full clean and jerk at 80%
C: Deadlift
6x6 at 70% immediately followed by 6 high BJs
Rest 2 minutes between sets
A: Grip Work
DB Hex Head hold
45 sec per side x 3
3 x20 wrist ext (very light)
B: Clean and Jerk
EMOM x10
1 Full clean and jerk at 80%
C: Deadlift
6x6 at 70% immediately followed by 6 high BJs
Rest 2 minutes between sets
A: Bench -
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%
1 x 8RM
B:3x
400m run
40 lunges
40 empty bar thrusters