Tuesday 5th November

Jerk

7 minutes OMEM

1 x Jerk

Strength

Strict Press 9 sets of 3 reps at 65%

Accessory Work

4x5 Weighted Pull Up

4x3 Pendlay Row

Met Con

'The Ensign'

6 x 3 minute AMRAPs

3 Cleans 60/40

6 Press Ups

9 Air Squats/Ring Dips (rounds 1/3/5 do air squats, rounds 2/4/6 do ring dips)

Rest 1 minute between rounds