3x
:20 Machine of choice
5 BB Bradford press
10 Sec Barbell Overhead Hold
10 /10 single Leg Calf Raises
Then..
(week 2 of 4)
EMOM 10:00
O: 2 Push jerks (Start around 60%)
E: 8 db Bent over flys + 10 Banded pull aparts
Finisher: Max effort barbell overhead hold with 40% of your last set of push jerks. (Lock out your arms, reach for the ceiling and keep your head through your arms)
Then…
On a 12:00 Clock:
Buy in: 50/40 Cal Row into…
Ascending ladder of:
2 Hang Power Snatch 95/65 or 45/35
2 Box Jump overs/step ups
2 Pull Ups/banded
4 Hang Power Snatch
4 Box Jump overs
4 Pull Ups
6 Hang Power Snatch
6 Box Jump overs
6 Pull Ups
*add 2 reps to each round for the 12 minutes….
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