A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position
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x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk x 1 rep @ 90-92.5%
C.
Every 2:30, for 10 minutes (4 sets):
Clean High Pull x 3 reps @ 85% of 1-RM Clean
D.
In 20 minutes, establish a 1-RM Front Squat
E.
Three sets of:
GHD Sit-Up Hold x 30-40 seconds
Hanging Leg Raises x 15 reps
Rest 45 seconds