Wednesday Jan 22 2020

Part A

Bench Press                                            
5 x 4 @ 80%

Superset with SA Ring rows 3 x 8/arm 2sec squeeze at top, 2 sec lower

Part B

Work 2min rest 1min- start each round at last spot finished x 5                                            
20/15 cal row                                        
15 Push jerks         GP - 95/65    OP - 115/75   CP - 125/80                    
75 DU's                  GP - Penguin jumps x 40    OP and CP - no scale                            
10 power cleans    same bar as Push Jerks                                
5 box jump overs 30/24   GP - can touch the box  OP and CP - no box contact