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