Weightlifting
Jerk
6 sets x 1 rep @ 105 kg
Conditioning
Ski
30 sec on / 30 sec off
12 rounds
1931 m
Accessories
Banded Strict Press
3 sets x 10 reps @ bar + blue bands (2nd hole after last bench)
Single Arm Dumbbell Prone Row
3 sets x 12 reps each arm @ 20#s
Leaning Lateral Raise
3 sets x 12 reps each arm @ 15#
Parallette Push Up w/ Feet Elevated
5 sets x 10 reps @ 12"
Sled Drag w/ Pec Stick
5 sets x 50 m @ 95# + 20# stick
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