A.
Take 15 minutes to build to today’s heavy Power Jerk
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Sets 4-5 – 5 reps @ 80%
C.
Three rounds for time of:
20/15 Calorie Assault Bike
20 Walking Lunge Steps with Farmer’s Carry (50/35 lbs)
When the running clock reaches 12:00…
D.
Six rounds for time of:
3-5 Unbroken Bar Muscle-Ups
10/7 Calorie Ski-Erg or Row
E.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
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