Friday

Pursuit

A. 2 Push Press + 1 Jerk – build as you are comfortable - 10 min. RAN
B1. HS Hold - 30-40 sec / 5 WW

B2. Candle stick 8-10 reps

B3. Seated 1 A DB strict press @21x2 - 6-8 per arm
   3-5 sets, rest 60 sec

C. TGU – work up to a tough single R/L 5-7 Min

+
FT:
42-30-18
DB PP (light)
KBS Russian moderate wt.
Lunge step

 

Performance

A. 1 Push Press + 1 Jerk –build to a tough complex in 10 min.

B1. HSPU – amrap strict in 60 sec

B2. Candlestick – 8-10 reps

B3. Seated 1 A DB strict press @ 21x2 – 4-6 reps
    3-5 sets, rest 60 sec

C. TGU – work up to a tough single R/L 5-7 Min

+

42-30-18

Blank Bar Thruster

BJSD (24/20”)

Lunge step