Fitness
A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps
Dumbbell Bench Press x 8-10 reps
Waiter Walk x 25-yard each arm
Mountain Climbers x 30 reps
Rest 60 seconds
B.
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)
Rest 1 minutes between sets, and complete a total of four sets
Performance
A.
Take 15-20 minutes to build to today’s heavy Jerk
B.
Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.