Dynamic Effort Upper Body Day
-Push Jerk @70% - 8x3
-Bench Press Straight Weight Top Set: 1 Set, close grip, 8 reps. Start with 75% 1RM and increase every week by 2,5kg.
-Strict Ring Pull Ups (Chest to Rings) - 3x Max Reps
*Advanced: Add Band From Bottom if able to do 8 or More Reps without
-Standing Banded Side Bends - 4x40 Per Side
12 thrusters 43/30kg