Monday
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested pull up progression
2x 3-5 Hollow and Arch Swing
3-5 Pull Up Lowers
3-5 Pull-Ups / Banded Pull-Ups/ Ring Rows
FOR TIME
5 ROUNDS
5 Pull-Ups
5 Push Jerk
20 Jump Rope
-Immediately Into-
4 ROUNDS
4 Pull-Ups
4 Push Jerk (increase load)
20 Jump Rope
-Immediately Into-
3 ROUNDS
3 Pull Ups
3 Push Jerk (increase load)
20 Jump Rope
*Pulling Options: Chest to Bar, Pull Up, Ring Row, Jumping Pull Up, Banded Pull Ups