STRENGTH:
2 Pause Jerks + 1 Jerk
*Pause in Dip for 2 seconds
*Build to Heavy
CONDITIONING:
5 rounds of:
200m Run
10 Devils Press @ 2×50/35
10 DB Push Press @ 2×50/35
*17 Minute Cap
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———FITNESS OPTION———
STRENGTH:
3 Pause Jerks
*Pause in Dip for 2 seconds
*Focus on good movement. Only build if super confident in your technique.
CONDITIONING:
*Same as above with a more manageable loading