16 Aug 16
SESSION 1
WARM- UP
Clean sotts 3x3
Tall Clean 3x3
A. E2M6M 3 x pause clean (above knee 2 sec) + jerk @75%
E2M6M 2 x pause clean (above knee 2 sec) + jerk @80%
EMOM15 Pause clean (above knee 2 sec) + 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
Strict dip 3x10-12 @30x1
Skull Crusher 3x10-12 @30x1
D. 6RFT
50 DU
3 Burpees
SESSION 2
Tall jerk 3x3
Jerk balance 3x3
A. E2M8M 3 x Pause split jerk(2 sec pause in bottom of dip) @70%
EMOM15 Pause split jerk(2 sec pause in bottom of dip) @80%
B. 4 sets
Strict CTB x 3-5
Strict HSPU x 7-9
Ring L-sit x 40 sec
rest as needed
C. 400m Run
60 cal AB
400m Run