WARMUP
row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills
PRESS From Rack Strict, Push, Jerk
3x5 lite warm up
3x3 for each prss at 60%, 70%, 80%
STRICT
PUSH
JERK
3x3 for each prss at 60%, 70%, 80%
STRICT
PUSH
JERK
12 minute AMRAP: 12 DL, 9 Clean, 6 Hspu, 3 Rope Climb
tabata 4min 20/10 - hollow hold, extended plank (both sides), Push Ups
