A: Push Press*
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks*
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk
* If possible from rack or blocks
Part B:
3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb
A: Push Press*
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks*
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk
* If possible from rack or blocks
Part B:
3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side