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16 Dec 16

December 16, 2016

A. Jerk Balance 40% 3x3

 

B. Split Jerk 3, 3, 3, 2, 2, 2 build
rest 2-3 min

 

C1. Arnold Press 3x10 @30x1

rest 60 sec

 

C2. Dumbbell Bent Row 3x10 @30X1
rest 6o sec

 

C3. Dumbbell Shoulder Raise 3x10 @30X1

rest 60 sec

 

D.  5-4-3-2-1
Clean & Jerk 185/125

15-14-13-12-11

Cal Row

5-4-3-2-1
Burpee Bar Muscle-up

 

E. 15 Min Z1


 

 

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