3X12 3010 2 hands same time on first 8 then alternating last 4
D1
DB STANDING OVERHEAD TRICEP EXTENSIONS
4X10-12 3010 both hands same time
E1
SINGLE ARM TRICEP CABLE PUSH DOWNS
3X10-12 2010 drop set last set for 10 extra reps your choice of grip
as far down this ladder as possible in 8 minutes:
2 toes to bar
2 pistols
1 thruster 115/75lbs
4 toes to bar
4 pistols
2 thrusters 115/75lbs
6 toes to bar
6 pistols
3 thrusters 115/75lbs
8 toes to bar
8 pistols
4 thrusters 115/75lbs
etc etc
thruster from rack if needed
sub db reverse lunge 50/35lbs for pistols if needed
if facility allows clean and jerk 155/105lbs
for thrusters