130822 ~ Just For Jon

Strength:

10 min to find 1RM Shoulder Press

then..

EMOM x 5 min

Shoulder Press - Push Press - Push Jerk @ 90% of 1RM

then...

4 Min Alternating (1 min each)

ME Strict Ring Dips (weighted if possible)

ME Strict Pullups (weighted if possible)

Conditioning:

"Upside Down Fran"

21 - 15 - 9

Thrusters (95/65#)

HSPU (deficit if possible)

 

Cash Out:

3 rnds

400m Farmer Carry (70/50# KB in each hand)

3 x 100m sprint

 

 

 

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