9.10.12

*Jerk @ 80% 1RM 5x3         

*Push Press (hold 5 sec) AHAP 5x5 

Behind Neck Jerks AHAP 5x5          

Seated Press (3 sec up/down) AHAP 5x5     

*Ring Rows 4xmax  

- pull rings to armpits 

*Ring Dips (pause) 4x8         

Tire Situp 3x8

* = abbreviated workout

AHAP = as heavy as possible WITH PERFECT FORM

perform exercises from top to bottom

- Coach Casey