Wednesday 5.4.2016

Strength

20 min to find 1RM Jerk

Conditioning

5 Rounds
5 Pull-ups
5 Toe 2 Bar
10 S2OH 95/65

Finisher
3 x 15 Hammer Curls
3 x 25 Banded Push Down

Competition
*115/85
3 x ME Close Grip Bench Press @50%
3 x 8 Bent Over Barbell Row (Heavy)

Beginners’

Strength

10 min EMOM 2 Shoulder to Overhead

Conditioning

5 Rounds
5 Pull-ups or Ring Row
5 V-Ups
10 Shoulder to Overhead

Finisher
3 x 10 Hammer Curls
3 x 20 Banded Push Downs