9 Aug 16

SESSION 1

WARM- UP

Clean sotts 3x3

Tall Clean 3x3

A. E2M6M Hang clean + clean + jerk @75%

E2M6M Hang clean + clean + jerk @80%

EMOM15 Clean & jerk @85%

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

C. 3 sets

Skull crusher 3x8 @30x1

Reverse bench 3x15 @30x1

D. 300 DU for time

SESSION 2

Tall jerk 3x3

Jerk balance 3x3

A. E2M8M Push jerk + Split jerk @70%

EMOM15 Split jerk @75-80%

B. 4 sets

Strict CTB x 3-5

Strict HSPU x 7-9

Ring L-sit x 40 sec

rest as needed

C. 100 cal AB for time