MOB: Full body
WU: 5 push jerks. 5 deadlifts. 5 wallballs. 200m run.
REVIEW: The day’s movements.
S: Push Jerk. 3×5 at 60% of your 2RM. Work on SPEED AND TECHNIQUE. 2:00 rest between efforts.
C: AMRAP in 14:00 of:
10 deadlifts at 40% of your 1RM.
15 wallballs 20/14
LIII: 10 wallballs at rx’d.
LII: Weights and subs of choice.
LI: Weights and subs of choice. Run/walk 200m.
PWMOB: Stretch hamstrings. Pigeon Pose. Lax ball in C/S/B/G/Forearms.
S: 3 rounds of: Max KB/DB strict press in :30. Rest :90.
C: Same. KB “suitcase” deadlifts.
Endurance: 400m runs
S: 3×5 strict shoulder press.
C: Same at weights, subs and heights of choice.