A) Strict press + Push or split jerk:
5+5/4+5/3+5/2+5/
B) 12 min EMOM:
Min 1- 15 Kb swings@ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg
Min 2- 10 Shoulder to overheads@ L1=40kg/20kg – L2=60kg/30kg – L3=70kg/40kg
Min 3- 5 Bar muscle ups or L1=15 pull ups – L2=10 chest to bar pull ups
– Rest 5 mins –
C) 5 Min AMRAP/Ladder:
1 Air squat
1 Squat jump
1 T2b
2 Air squats
2 Squat jumps
2 T2b
3 Air squats
3 Squat jumps
3 T2b
E.T.C
