Upper Body

2 sets:

  • 10 single arm db high pull
  • 20 rb straight arm lat pull down
  • 100ft OH kb/db farmers carry

-rest as needed,

3×6: strict shoulder press @7/10 rpe

2×12: push press @50% of max c&J

when completed: Max reps push jerks @top weight from part 2.

for time (18-min)

7 rounds

  • 7 t2b
  • 14 total db hang clean&jerk
  • 21 doubles/42 singles

optional pump cash-out (2-4 rounds)

  • 16 total alt. db bicep curl/hammer curl
  • 14 db oh tricep ext.
  • 12 db bent over db reverse flies