*Sorry for the late post. I wanted to upload this video (click the picture) of Madi hitting a 72.5kg jerk (@ 56kg BW). That’s a 10kg improvement in 5 weeks with loads left in the tank. Well done.
A. Five rounds:
8 DB Shoulder Press
*Perform the Row as a superset to the Press.
*Rows should be fast but not all out efforts.
*Rest 90 seconds after the row.
*Aim to maintain weight across.
B. Max reps MU’s (ring or bar, strict or kip), Pull-ups (C2B, strict or kip, supine row etc.) in 5 min.
*Pick a movement that is relative to your abilities, your goals and the time frame.