2 Aug 16

SESSION 1

Tall Jerk 3x3

Jerk Balance 3x3

A. E2M6M Push press + power jerk + split jerk @75% 1rm C&J

E2M6M Power jerk + split jerk @80%

E2M12M Split jerk x 2 @85%

B. Close Grip Bench Press 10,8 ,6, 4, 2 build over the sets (use 5-10# more than last week)

C.EMOM20

Minute 1- Muscle up x 3-5

Minute 2- HSPU x 7-9

Minute 3- L-sit x 25 sec

Minute 4- rest

D. For Time

100 DU

80 ab mat situp

100 DU

60 ab mat sit-up

100 DU

40 ab mat sit-up

100 DU

20 ab mat sit-up

E. 3 Sets

Skull crusher 3x8 @30x1

Reverse bench 3x15 @30x1

SESSION 2

10K row