A) STRENGTH
Heavy set in complex of:
1 Push Jerk + 1 Split Jerk x 10 sets
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s.
B) CONDITIONING
Jones Bones
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
C) EXTRA CREDIT
Prone Rear Lateral Raises: 3 x 30. Rest 60s.
Then,
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
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