A: Push press
2x10 at 50% of clean and jerk
2x8 at 60%
1x6 at 65%
B: Strict Press - establish a 6 RM
then back off 10% 2x5
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
A: Push press
2x10 at 50% of clean and jerk
2x8 at 60%
1x6 at 65%
B: Strict Press - establish a 6 RM
then back off 10% 2x5
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
4 mins on 4 mins off x 4
AMRAP
Burpees over the rower, rowing for calories, and T2Bs
Start each new 4 min AMRAP fresh with burpees over the rower.
RD 1 - 21 of each
RD 2 - 18 of each
RD 3 - 15 of each
RD 4 - 12 of each
*Score each round separate for total reps