Monday 11/23

Cash out: 4×25 partner leg tosses

Basic

Three sets of:

• Single-Arm Dumbbell Row x 8-10 reps @ 2111
• Rest 45 seconds
• Dumbbell Bench Press x 8-10 reps @ 2011
• Rest 45 seconds
• Waiter Walk x 25-yard each arm
• Rest 45 seconds
• Mountain Climbers x 30 reps
• Rest 45 seconds

Against a 2-minute running clock, complete:

• Row 300 Meters/run 225
• Push Press (Dumbbell or Barbell)x max reps

Rest 2 minutes between sets, and complete a total of four sets

Performance

Take 15-20 minutes to build to today’s heavy Jerk

Against a 2-minute running clock, complete:

• Row 300 Meters/run 225
• 115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.