Early birds: Crossover Symmetry
WU. Shoulder mobility and prep
With an empty bar or light weight, focusing on technique:
Tall Jerk + Push Jerk
5 x (3+3)
A. Strength: Jerk complex: 18 minutes
Work your way up to a heavy complex of:
2 Pause Jerks + 1 Jerk
If you max-out early, break it down to 80% and hit 3 more sets.
Push press (95/65)
Over the bar burpees
Time cap: 12 minutes
100 [unbroken*] Crunches
*Every time you stop complete 10 deficit push ups (4")
Here is a video of me taking things very seriously.
Side note: It is very important to open your mouth when you dip.
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