WARM UP (7 min)
OH Presses with 2 second pauses, PVC
Split Jerk Drills, just footwork
2 x 1 press  2 push press  3 split jerk with bar
OLY:  (25 MINS)
RETEST. Improve your weight.
3 sets to build to working weight for this complex:
1 press – 2 push press – 3 split jerk
EMOM 10 minutes (Aim to keep the same weight throughout)
METCON (12 minutes)
Extended/ Double TABATA: 8 min.  2 groups: A & B. Groups alternate.
1) goblet squats:  32/24   24/20   20-16/16-12-8
– alternate with:
2) ring rows (slow controlled)

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