JERKS @ 70-75%/PUSH-PULL SUPERSET & ...

A) Strength:

1) Every 1:30 x 6:

3 Jerks @ 70-75% of 7/27
-Or use a moderate weight
-Reset on each rep (not done TnG)

2) Every 2:00 x 3:

a. 8-10 Neutral Grip Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
b. 20-25 Banded Pulldowns

B) WOD:

Every 4:00 x 4 Sets:

12 C2B Pull-ups (S = Chin over bar pull-ups, Band Assisted Pull-ups, Ring Rows)
400 Meter Run (S = 200 Meter Run)

Rx+ = 15 C2B per round

C) Delts + Biceps:

1a) "Shoulder Circuit #2" (3 x 10 ea). Rest 30s
Lateral Raise + Front Raise + Cuban Press

1b) DB Hammer Curls (3 x 10). Rest 30s