Part A:
In groups of three from teh rack work up to a heavy jerk for a double. Max 15 minutes.
Part B:
15-12-9-6-3
Push Jerks 135/95/95/65
BJ 24/20
Part A:
In groups of three from teh rack work up to a heavy jerk for a double. Max 15 minutes.
Part B:
15-12-9-6-3
Push Jerks 135/95/95/65
BJ 24/20
Part A: On the 90 seconds x 16
1. Empty barbell bicep curl 24 reps
2. Barbell heavy row 12 reps
3. DB Flat chest press 12 reps
4. Weighted Bulgarian split squats 12 per side
Part B: On the 30 sec x 24
1. 16 starfish
2. 8 Plank up and downs (start on hands lower to forearms and back up)
3. 12 hollow body rocks
4. Plank alternates