Athletes, reminder that your shirts are in! See your coaches to pick up you must pay before we can give you your shirts. US Dollars or PayPal only, no WON or checks.

Push Press
3X3 @ 50%
Split Jerk
2-2-2-2 Starting at PP weight and adding every round

Check out this video for some rowing tips:
Note- He’s not leaning WAYYY back
– His chain is smooth, it’s not whipping up and down
– He extends his legs fully on the push and then lets his hands pass over his knees BEFORE bending and returning to the start position.


7 rounds of: 2-minute rounds:
25/17-cal. row
Jerks, max reps
There is no rest between rounds.
*weight is 205/135
*push jerk or split jerk you choose, should be heavy if scaling keep it heavy

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