JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10-15 Legs Raised Ring Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

C) Optional 3-4x:

• 10-15 BB Bicep Curl
• 20-23 Banded Tricep Ext