Part 1:

8 x 3

Push Press

5 x 1 

Split Jerk

*Increase by 3-5% from January 14

Part 2:

Compile 2 Minutes in an L-Sit or L-Hold

Then, immediately in to

10-8-6-4-2

Barbell Rollouts

Heel Taps (over barbell)

*Rest 30-60 seconds between sets

Part 3 (Optional)

For Time:

Row 500 M 

Rest 2 Minutes

Row 400 M

Rest 1 Minute

Row 300 M

 

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