WARMUP
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**
*Halfway switch DB Push Press
**Halfway switch to Push-Ups
STRENGTH
3 SETS*
5 Split Jerks**
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid lockout.
WORKOUT
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
1min DB or KB Farmer Hold (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-
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