Wednesday – OHS int Test [6/4/2/1] + Shoulder to OH + Upper CP 1/2/3 + Jumping
A. Overhead Squat, work to a MAX set of 6
B. Push Jerk. Split Jerk, 1.1 every min x 10 minutes – challenging, but good technical emphasis on drive and foot work
C1. Seated KB Z Press @ 40×0, 6-9 reps x 3 sets, 10 sec
C2. Feet Elevated Parallel Grip Ring Rows @ 20×0, AMRAP unbroken x 3 sets, 1 min
C3. Seated Rope Climbs to 12ft, 1-3 reps x 3 sets, 1:30 min
D. Step-in Box Jump, 1 rep every 20 sec x 5 minutes
Earned, Not Given