Wednesday 4/18/18

Weightlifting
Jerk (Pause in dip)
5 sets x 2 reps @ 165# w/ 3 sec pause

DB Push Press
5 sets x 5 reps @ 50#s


Accessories
3" Static Lunge w/ Banded KBs
4 sets x 5 reps each leg @ 35# + red bands

DB Bench Press
4 sets x 5 reps @ 50#s w/ 3 sec pause

Strict Pull Ups
12 - 7 - 6 - 5


Conditioning
13 KBS (70#)
8 Burpees
20 Abmat Sit Ups
13 min AMRAP

340 reps