Day 149

A.) Every minute, on the minute for 5 minutes:

Push Jerk + 2 Split Jerk (starting @ 60% ascend in weight each set) 

B.) Pause Front Squats (5 x 2)

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds.

C.) Every Minute on the minute for 20 minutes: 

Odd: 15 Wall Balls (20/14)

Even: 10 Toes-To-Bar

D.) Single Arm Dumbbell Rows (4 x 10)

Rest 90 seconds between sets. Heavy as possible. 

E.) Face Pulls (5 x 20)

Rest 60 seconds between sets. Use a mini-band for these. Make sure your shoulder blades are pinned back and are pulling to the face, you should feel this in your upper back/traps.

F.) Weighted Hip Extension (4 x 8)

Rest 60 Seconds between sets.