Upper Body

2 sets:

  • 10 scaption
  • 15 rb face pulls
  • :30 0h barbell hold (empty bar/light)

-rest as needed,

strict shoulder press -5rm

2×6: push press @65% of max c&J

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

for time (20-min)

2 rounds

15-12-9

  • t2b
  • cal ski/row

*rest 2-min after the 2 rounds*

2 rounds

9-12-15

  • cal ski/row
  • db push press (50/30, 40/25, 30/20)