Main:
2 RM Power Jerk
The 80% max reps
Super set Max strict Supine ring row
x 2 sets
Assistance:
5 x 50 Heavy face Pulls
4 x 15 Jm press ( increase weight)
3 x 10 Heavy DB curls ( increase weight)
10 min Heavy sled push and pulls - add more weight
WOD:
4 min on 1 min off x 4:
8 DB Snatch 45/30 ( squat ofcourse)
4 HSPU from deficit 4''/2"
2 Bar Muscle ups
rest 1- 2 hours
30 min Assault bike
Every 2 min complete 7 Weighted Ring Dips
AOD
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