Push jerks, 4 sets of 3 reps.
10 x E2MOM alternating between
– 10-12 thrusters, AHAP
– 15-20 hollow rocks
Increase the weight in the thrusters until you are doing them in the end as heavy as possible. The thrusters also have to be one continous set.
Advanced: Do 12 ghd sit-ups instead of the hollow rocks)