Push Press / Split Jerk
5 sets
2 heavy push press
rest 30 sec (add weight)
2 split jerks @80-85%
rest 2-3min
Sport Practice
7min AMRAP
27 cal row
21 thrusters 95/65
15 pull ups
rest 4 mins
7min AMRAP
21 cal row
15 thrusters 115/75
9 C2B
rest 4 min
7min AMRAP
12 cal row
9 thrusters 135/95
6 bar MU
Core Accessory
2 rounds
15 cal AA @ moderate pace
50 ab mat sit ups
15 cal AA @ moderate pace
10-12 barbell roll outs
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