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
4 mins on 4 mins off x 4 AMRAP
Burpees Over the Rower
Row cals
T2Bs
Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each