Warm-up:
- 3×5 Band Strict Press
- 3×5 Band Upright Row
- 3×8 DB OH Extension
- 3×5 Hang Muscle Snatch
Strength/Skill:
- Jerk – 5×5 @ HAP
MetCon:
12 min. AMRAP – 115/73
without putting bar down
- 5 SDHP
- 4 Front Squat
- 3 Push Jerk
- 175 m. Run
Powerlifting:
Max Effort Upper Body
- Floor Press 1RM
- B-O BB Row 4×8
- DB Curl 3×8
- DB Ext. 4×12
- Wood-chop 4×15
- Band Pull-down 100 ea.
- Band Face-pullapart 100 ea.