29/11/2016

Perfomance:

A. Pull-Ups with weight, 4 sets max reps

B. Five sets of:
Power/Push Jerk x 2-3 reps @ 80-85%
Rest 2 minutes between sets.

C. Four sets for max reps of:
Against a 3-minute running clock, complete:
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest 2 minutes

Competition:

A. Three sets, not for time, of:
Kettlebell Snatch x 8-10 reps
Skin the Cat x 4-6 reps
Strict Toes to Bar x 8-10 reps @ 3010
(try to control the descent – 3 seconds – from top to full hang)

B. Five sets of:
Power/Push Jerk x 2-3 reps @ 80-85%
Rest 2 minutes between sets.

C. Four sets for max reps of:
Against a 3-minute running clock, complete:
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes