For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
For Quality
— 500mts Row
— 500mts Ski
— 30 Press 45 / 35
— 30 Dips (Box)
Strength:
Jerks:
Jerks: EMOM 5min
— 1 Push Jerk + 2 Split Jerks @ 65%
Then;
Next;
AMRAP 15min
— 10 Pull Ups
— 10 Dips
— 10 Clean and Jerks 75 / 55
Complementary work:
5 x 25 Z-Press
Finisher: 100 Band Pull Aparts