A: Push press
2x10 at 50% of clean and jerk
2x8 at 60%
1x6 at 65%
B: Strict Press - establish a 6 RM
then back off 10% 2x5
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
A: Push press
2x10 at 50% of clean and jerk
2x8 at 60%
1x6 at 65%
B: Strict Press - establish a 6 RM
then back off 10% 2x5
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"