10 Calorie Assault Bike
10 Empty Bar Hang Power Clean and Jerk
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Strength: Strict Press - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: Part A - For time
60 Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
- Rest exactly 5 Mins then
Part B - 2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
OR
Accessory - Upper Body Hypertrophy
1). Cuban Press - 3 x 12 Reps
2). Single Arm DB Press - 3 x 12 Reps each arm
3). Inverted Ring Rows - 3 x 12-15 Reps
Super Set
4a). Banded Pull Ups - 3 x 25 Reps
4b). Banded Dips - 3 x 25 Reps
*Rest approx 90 seconds between couplet