Push Press:
15 Minutes to find 3RM
then:
take 90% of above and perform 1 max set Push Jerk
Complete the following circuit:
4-5 sets of:
8-10 Single Arm DB/KB row (each side)
3-5 weighted Pull-ups (AHAP)
8-10 weighted hip extension
rest as needed, no need to fly through this. ~:30-:45 between movements. 1:00 between sets.
CONDITIONING:
4 Rounds against a 2:00/2:15 clock
400 meter run
Amrap KB cleans (Double) 24/16 kg
No comments:
Post a Comment