Push-
2 sets of- 3 Strict presses + 1 push push press
2 sets of- 2 push presses + 1 jerk
***
Metcon-
1:30 AMRAP / 1:30 rest- for 4 rounds..
Complete 16 Single DB hang clean & jerk @30/20kg
– AMRAP of double unders in the remaining time!!!
– Count total DU
***
Gainz–
0:00-8:00–
Every :30- x 16 sets-
3 HPC
8:00-12:00– Rest & Transition
12:00-22:00-
Every 2:00- x5 sets-
5 Strict presses
8 Dual DB bent over rows
22:00-25:00– Rest & Transition
25:00-37:00–
Every minute x 4 rounds-
– 8 DB Biceps hammers
– :50 Single arm plank
– 8 Cyclist squats