WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

• 5 Behind The Neck Strict Press
• 5 Behind The Neck Push Press
• 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
• 20s Static Hold At The Bottom Of An Overhead Squat
• 60s Rest

A.

Jerk from the blocks

• 5 sets of 2 at last weeks heaviest weight
• (Move well and focus on holding good positions).

B.

OH Squat

• 4 x 8 at last weeks heaviest weight
• Rest as needed between sets 

C.

12 min AMRAP 

• 25m SA OH Walking Lunge (1 x 24/16KG KB) Right Arm 
• 25m SA OH Walking Lunge (1 x 24/16KG KB) Right Arm 
• 25 Pull Ups 

D.

For time 

• 3 rounds
• 50m Prowler Push (Body weight on the prowler) 
• 50m Prowler Drag
• 50 Russian Swings (32/24KG KB)