General Warm-Up
200 Meter SkiErg
200 Meter Row
and then…
Two rounds of:
With 2.5 lb plates complete:
Y, T, W‘s x 5 reps
followed by…
With an empty barbell, complete:
9 Shoulder Press
7 Push Press
5 Push Jerk
A.
Push Jerk
Sets 1-3: 2 reps @ 70-75% of 1-RM
Sets 4-6: 1 rep @ 75-80% of 1-RM
Sets 8-10: 1 rep @ 85% of 1-RM
Rest 2 minutes between sets
B.
Full Effort:
Against a three minute running clock, complete:
500 Meter Row
Shoulder to Overhead x Max Reps (115/85 lbs)
Rest three minutes between sets and complete for a total of TWO sets.
Full Victory:
Against a three minute running clock, complete:
500 Meter Row
Shoulder to Overhead x Max Reps (95/65 lbs)
Rest three minutes between sets and complete for a total of TWO sets.
Goal: 12-18 reps per set