Monday – September 14

Part 1: 

3 Sets (not for time)

10 Tempo Bent Over Barbell Row (X321)

7 Seated Press (R) 

7 Seated Press (L)

20 Weighted Hollow Rocks 

Part 2: 

Every 1:30 for 3 Sets 

3 Push Press + 1 Split Jerk 

Every 1:30 for 3 Sets 

2 Push Press + 1 Split Jerk 

Every 1:30 for 3 Sets 

1 Push Press + 1 Split Jerk

Every 2:00  for 3 Sets

Max Unbroken Strict Press (30-40%) of final weight 

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A lot of strength work in a short amount of time. Make sure your overhead position and lockout is the same across multiple movements and loads! Move well, then move heavy.

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