WARM-UP
3 SETS ON A 6:00 RUNNING CLOCK
:30 BIKE*, RIDE, ROW
10 SINGLE DB ALT SUMO DEADLIFTS
10 SINGLE DB ALT RUSSIAN SWING
5/5 SINGLE DB STRICT PRESS**
*EZ-> MOD->HARD->
**AFTER FIRST SET, SWITCH TO PUSH PRESS
STRENGTH
EVERY 1:30 X 7 SETS*
3 PUSH PRESS
+
3 PUSH JERK
*BUILD TO A MODERATE WEIGHT.
WORKOUT
4 SETS
12/10 CAL BIKE
20 ALT. DB HANG CLEAN + JERK(50/35)(35/20)
12/10 CAL BIKE
-REST 2:00 B/T SETS-
(SCORE IS TIME)