For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3 Rounds: (CAP 20min)
— 20 Pendlay Rows
— 20 Push Ups
— 10 Cal
— 25 DU
Strength:
Jerks:
Bench Press: EMOM 7min
— 3 Bench Press @ 65%
Then;
— 2 Bench Press @ 75%Next;
Push Jerks: EMOM 3min
— 1 Bench Press @ 85%
Endurance:
AMRAP 18min
— 15 Pull Ups
— 15 Jerks from the Floor 115 / 85
— 25 Roll Outs 115 / 85
Complementary work:
5 x 10 Floor Press @ 65%