WARMUP
2:00 MIN MACHINE (15 MINS)
1:00 MIN WALL HINGE
20 BANDED PULL APARTS
20 BANDED PULL APARTS (PALMS UP)
15 BANDED PRESSES
15 BTN PVC PRESSES
10 ALT LIZARDS WITH ROT
10 DOWNWARD DOGS
STRENGTH #1
BTN SPLIT JERKS (8 MINS)
EMOM 5
2 BTN SPLIT JERKS @EB TO VERY LIGHT WEIGHT
– THEN
EMOM 2
2 SPLIT JERKS @50% OF PUSH PRESS
STRENGTH #2
PUSH PRESS + PUSH JERK (10 MINS)
-_- EVERY 90 SEC X6-7
2 PUSH PRESS + 1 SPLIT JERK
THEN…
AMRAP 10
12 CALS
10 ALT HANG DB CLEAN & JERKS
8 T2B / KNEES TO ELBOWS / KNEE RASIES
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