A) 2 minutes row or Air Dyne
1 minute Wall Stretch
1 minute Ball Smash Posterior Delt/side
1 minute roll out upper thoracic
Scap Activation
5 minute technique work with coach.
B) Take 15 minutes to build to a heavy 1RM Strict Press.
C) 3 minute AMRAP:
15 Clean & Jerk @ 95/65
Max rep Muscle Ups
1 minute rest
3 minute AMRAP:
15 Clean & Jerk 115/75
Max rep Muscle Ups
1 minute rest
3 minute AMRAP:
15 Clean & Jerk 135/95
Max rep Muscle ups
1 minute rest
3 minute AMRAP:
15 Clean & Jerk 155/105
Max rep Muscle Ups
