26 July 16
Tall Jerk 3x3
Jerk Balance 3x3
A. E2M6M Push press + power jerk + split jerk @70% 1rm C&J
E2M6M Power jerk + split jerk @75%
E2M12M Split jerk x 2 @80%
B. Close Grip Bench Press 10,8 ,6, 4, 2 build over the sets
C.EMOM20
Minute 1- Muscle up x 3-5
Minute 2- Wall walk x 3
Minute 3- L-sit x 20 sec
Minute 4- rest
D. "Flight Simulator"
Unbroken double unders for time- 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 ...if you hit your feet one rep shy of completing the set you have to start that set over, not the entire workout.
E. Banded tricep push-down 3x30 rest 60 sec between sets