DAY 3
19.07.2017
Warmup
Mobility
1 ) split jerk strict press
3 set x 5 reps
— empty bar —
2 ) tall jerk
3 set x 4 reps
— empty bar —
3 ) jerk balance
3 set x 3 reps
— empty bar —
4 ) every 1’30”
0′- 1’30” – 3′ 3 split jerk from rack LIGHT WHEIGHT
4’30”-6′-7’30” 2 split jerk MODERATE WHEIGHT
9′-1”30″ 1 HEAVY SINGLE
5 ) “L’ARMATURA”
3 ROUNDS
10 SINGLE KTB ROW 24/16 ( each side )
20 pull a part
30 front pull