Skill/Strength:
Every 3 mins for 4 Rounds
7 Push Jerks, 60% 1RM
5 Push Jerks, 70% 1RM
3 Push Jerks, 80% 1RM
Metcon:
5 Rounds
16/14 Cal Bike
20 Double DB Front Rack Walking Lunges 50/35lbs
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Pauly VanderKelen
(45 degree) Incline Bench Press: 10 reps at 95,115,135,165,185, 8 reps @ 195#, then 11 reps of close grip @ 165#
4x13 BOBBR into hips @ 245# alternating with 2x10 45 degree incline chest press with 65# dumbbells, and 2x10 30 degree incline chest press with the same weight / 4x15 Strict GHD Sit-ups with a 60# dumbbell on my chest alternating with 4x13 Chest Fly @ 45,50,55, and 60# / 4x13 Strict Bar Dips alternating with 4x13 Shrugs @ 225#.
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