Monday

Pursuit

Open w/ Hip Flow 5-7 Min

A. 2PP + 2Jerk, sm build – 10 min

B1. DB Bent Row – 5-7 reps

B2. DB SkullCrusher – 10-12 reps, use one DB.

B3. Bridge -Ups - 3-5

X 4-5 rounds, rest 60-90 sec b/t rounds

+

10-1 of:

Ring Row

DB Strict Press HEAVY

KB Sumo DL HEAVY

Performance

Open w/ Hip Flow 5-7 Min

A. From the Racks – 1 PP + 2 Split Jerk, build ea set if possible. 10 Min.
B1. DB Bent Row - 5 reps, add wt. ea. set if possible

B2. Diamond Push-Up 5-7 reps
B2. BB Hip Thrust – 10 reps w/ 2 sec pause

4-5 sets, RAN

+

10-1 of:

Strict Press (40/24k)

BB Sumo DL (same)

Russian KBS (HEAVY)