A. Push Jerk: 3@65%, 3@70%, 3@75%, 2×2@80%


B. 5 RNFT:

Max reps Bench Press (BW or 3/4BW)

Max reps Strict Pullup (if you have less than 3 S-PU, perform 1 set Pullup + 1 Max flex hang at weakest position)

*no rest from BP to Pullup. Rest [3] between rounds.

Score total BP and total Pullups



A. PP: 3×5@70%, 2×5@75%


B. 5 RNFT:

Max reps Pushups (>7 reps on 1st set)

3-5 Pullup Negs


*no rest from Pushups to Pullup. Rest [3] between rounds.

 Score total Pushups


C*. PP: 3×5@70%, 2×5@75%


D*. RDL: 5@55%, 5@60%, 3×5@65% (based off 1RM BS)


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09 06 17

One thought on “09 06 17

  • 09 05 2017 at 10:26 pm

    Can this workout have a like button….scratch that LOVE button!?! <3

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