Wed & Group
A1. Press 3-2-1-1-1; rest 120s
A2. Supinated Chin-up 3-2-1-1-1; rest 120s (sub: paused/weighted -ves)
+
6 sets:
Push Jerk – 3 heavy; rest 0 sec
Row 100m @ 100% effort
rest 3 minutes
(you may, but are not required to, change weight per set)
Sat competitors
A. rx’d weight power clean x 5 reps x 3 sets; rest 60s
B. 10 toes to bar x 10 reps x 3 sets; rest 60s
C. 15 wall ball x 15 reps x 3 sets; rest 60s
+
part B of group workout
