ascension project week 9 day 2

3 sets : of each

  • :30 wall facing hs hold (wall walk up)
  • 10 single arm db press
  • 15 rb face pulls

then complete :

  • 3 x 2 : shoulder press @ 9/10 rpe
  • 3 x 5 : push press
    • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!

15-min amrap

  • 40 double unders
  • 20 db hang clean & jerk (50/35)
  • 10 burpees over db