A) Strict Press.Pause Push Press.Pause Push Jerk 2.2.2
Build to a heavy for 4 sets, rest 1:30-2:00 between sets.
Pause at bottom of dip during PP and PJ
B) Pulling Volume accumulation
AMRAP Strict PU / ring row , work until failure
8-10 Pike on a rower – pause at top of pike and in plank hold
rest 2-3:00 x 4 sets
**perform scaling variation of pulling that will allow for more reps.
C) 7min AMRAP
12 KB alt KB/DB snatch 50/35
12 box jump overs 24/20
125m run (to shed)
D) Core
1:00 Dual KB Deadbug
1:00 Around the World (:30 one direction, :30 the other)
rest as needed x 4 sets
E) Bedlam Armor
400m run
100ft Plate Push
20 air squats
10 push ups
rest 2-3:00 x 4 sets