PUSH JERKS FROM RACK
1 rep every 45 sec x 12 reps
65-70% 1RM SJ
ROWING
500/425m on the 3min for 6 sets @ fastest sustainable effort
Score = accumulated time of all row intervals (not including rest)
BMU SKILL
TIPS
Option 1: Got None
A. 5 reps of each ""step"" for quality:
1. Jump to pike
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
*note: each step adds onto the previous one.
GOT SOME
Every 5 min x 3 sets:
18 line facing burpees
AMRAP BMU to 3 min mark
*2 minute rest
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