Warm up: Two sets of: Single-Arm Ring Row x 5 reps each arm Rest 15 seconds Band Pull-Throughs x 10 reps Bandy shoulder press in L-Sit x 10 reps Strength (80% 1RM of Strict shoulder press): Every second minute of 8 minutes Shoulder press 20s of max. Strict shoulder press 20s of max Push press 20s of max Push Jerk Workout:
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right) Postworkout: 2 Rounds of 10 reps of Barbell roll out then 4 Legless rope climbs then 2 Rounds of 10 reps of Barbell roll out