Upper

5 sets: @60-65%+ of 3rm

  • 3 push press + 3 push jerk

4 rounds (20-min)

  • 400m run
  • 30 doubles
  • 20 total db hang clean & jerk
  • 10 t2b

optional cash-out

2-4 rounds

  • 15 butterfly sit ups
  • 12 total sprinter sit ups
  • 10 total palm to elbow