Upper body

2 sets:

  • 10 scaption
  • 10 oh lat. raise

-rest as needed,

3×10: strict shoulder press @7/10 rpe

then complete:

  • push press @max reps w/ same weight

e3mom (6 rounds)

  • 40 doubles/80 singles
  • 20 total db hang clean & Jerk
  • 10 box jump overs

optional pump cash-out (2-4 rounds)

  • 14 total db alt. front /lateral raises
  • 12 total db alt. hammer curls
  • 10 db kickbacks