3 Sets
3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10RPE
*Rest as needed between sets.
Seated Dumbbell Strict Press:
Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.
-Then-
2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE
*Score is the heavy triple Seated Dumbbell Strict Press. Weight of Dumbbell Push Press in notes.
5 Sets
4 Wide Grip Weighted Pull Up
10 Dumbbell Lateral Raise
-Then-
20 Wide Grip Strict Pull Up (Use band if needed)
20 Behind the Neck Lat Pull Downs or Banded Seated Lat Pull Downs @6-7/10 RPE
*Score the Weighted Pull Up. Weight of Lateral Raises in the notes.
Metcon:
5 Rounds (15 min cap)
3 Rope Climbs
1 Round of Heavy DT* (185/125)
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead
Scaled:
5 Rounds
2 Rope Climbs
1 Round of Heavy DT* (155/105)
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead
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