5×3 Push Jerk- Rest 2:00 between each set.
Use a rack, focus driving under the bar and achieving a full lockout.
In ten minutes complete as many rounds/reps as possible of:
20 Wallballs 20/14lb
Cash out (Perform before leaving the gym)
4×8 GHD Raise – 1 second up + 1 second at the top + 6 seconds on the decent.
Rest 1:30 between each set.