Monday 1.16.2017

Strength

20 min to find 1rm Push Press + Push Jerk

Conditioning

“Dumbo”

10 min AMRAP
5 Shoulder to Overhead 135/95
10 Toe 2 Bar
15 Lateral Bar Hops

Finisher
3 x 10 DB Tricep Fold Ins
2 x ME Plank (opposite arm and foot off the ground)

Competition
5 min AMRAP
5 Strict Pull-ups
10 Deficit Push ups

Beginners’

Strength

15 min Push Press + Push Jerk (add weight each set)

Conditioning

10 min AMRAP
5 Shoulder to Overhead
10 Hanging Knee Raise
15 Lateral Bar Hops

Finisher
3 x 10 DB Tricep Fold Ins
2 x ME Plank (opposite arm and foot off the ground)