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