STRENGTH

STRICT PRESS

5 REP @75%, 3 REP @85%, 1+ REP @95%

REST 2/3 MIN BETWEEN SETS

METCON

8 ROUNDS FOR TIME

RX:

5 RIGHT ARM DB CLEAN AND JERK 25/15Kg

5 LEFT ARM DB CLEAN AND JERK 25/15Kg

5 HANDSTAND PUSHUP

INTERMEDIATE:

5 RIGHT ARM DB CLEAN AND JERK 20/10Kg

5 LEFT ARM DB CLEAN AND JERK 20/10Kg

5 BANDED PUSHUP

BEGINNER:

5 RIGHT ARM DB CLEAN AND JERK by feel

5 LEFT ARM DB CLEAN AND JERK by feel

8 PUSHUP

CAP TIME 10