A1) Jerk (can use push or split jerk): 4 sets x 3 reps, work
up to a challenging set of 3 reps from the rack, Rest 1 min
A2) Dip (ring or stationary): 4 sets x max reps in 30sec,
Rest 2 min
B ) 10 sets: 200m SPRINT! Rest is walk back
*Post results to
comments.
A1) push jerk 90#
ReplyDeleteA2) stationary 5, 3, 5
B) 5 burpees, 5 rows
A1) split jerk: 125 / 135 / 145 / 150# (PR)
ReplyDeleteA2) stationary dips: 16 / 14 / 10 / 12
B) running: 30ish sec per 200m