A: Push press
1x10 at 55% of 1 RM clean and jerk
1x8 at 60% of 1 RM clean and jerk
3x6 at 65 %
B: Establish a 3RM strict press
Back off 20% and perform
4x4
C: A: One arm heavy DB rows -
2x12 as heavy as you can,
2x10 same weight,
2 x8 same weight
D: Flat bench pull overs - 6x6
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)