For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
For Time
— 500mts Row
— 500mts Ski
— 30 Plank Taps
— 30 Burpees
Strength:
Jerks:
Push Press: EMOM 5min
— 5 Push Press @ 65%
Then;
Next;
— 2 Split Jerks @ 75%
AMRAP 10min
— 5 Bar Muscle Ups
— 20 KB Press 10 / 10
— 100 DU’s / 200 Singles
Complementary work:
5 x 20 Floor Press
Finisher: 100 Band Face Pulls