1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 10 sets.
2) Warm-up T2B + Renegade Rows + Hang Power Snatch
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
– Goal: Consistent effort around 75%-80% which means being able to work through each movement without excessive resting.
Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)
Banded Triceps Complex
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete
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