WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

• 5 Behind The Neck Strict Press
• 5 Behind The Neck Push Press
• 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
• 20s Static Hold At The Bottom Of An Overhead Squat
• 60s Rest

A.

In 15 mins build to a heavy complex:

• 3 x Push Jerks + 1 Split Jerk
• Can pause / reset at the shoulders but not drop the bar
• Rest as needed between sets 

B.

OH Squat

• 3 x 10 at last weeks heaviest weight
• Rest as needed between sets 

C.

3 rounds for time

• 100 DU
• 15 Deadlifts (60/40)
• 9 HPC
• 6 STOH
• 3 Strict Ring MU 

D.

4 sets 

• 10-12 GHD with a 1 sec pause at the top of each one
• Move well with control
• Rest as required