3 x 90 sec airdyne
5 Sotts press increasing weight
Band and balls to shoulder and thoracic
Main:
Power Jerk 1RM
Assistance:
EMOM x 3 x 15 x 55% Bench with chains
super set with 3 weighted pullups 50/25#
WOD:
400 m run
15 power cleans
400m run
15 shoulder to over head
400 m run
15 power clean
400m run
15 shoulder to overhead
135#/85
Finish with Front Lever and Hand Stand walking practice
AOD
No comments:
Post a Comment