Thursday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Jerk
As many reps as possible in 13 mins of:
2 Shoulder-to-Overheads
2 Alternating Dumbbell Goblet Lunges
1 Rope Climb
4 Shoulder-to-Overheads
4 Alternating Dumbbell Goblet Lunges
1 Rope Climb
6 Shoulder-to-Overheads
6 Alternating Dumbbell Goblet Lunges
1 Rope Climb
…
Continue adding 2 Shoulder-to-Overhead and 2 Alternating Dumbbell Goblet Lunge reps each round until time expires.
Details
Rope Climb/ rope row / 3 Strict Pull-Ups/ 6 ring rows
STRENGTH SQUAD
Bench Press Max Effort & Back Squat Volume