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Wednesday 6.14.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Four Sets:
Power Jerk x 2 reps
rest 45 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 45 seconds
C. Complete as many rounds & reps as possible in 8 minutes:
5 Chest to Bar Pullups
30ft Front Rack Walking Lunge 55/35# kb per hand
5 Wall Ball 20/14#
rest 4 minutes
Complete as many rounds & reps as possible in 8 minutes:
5 Strict HSPU or perfect form pushup
10 Kettlebell Swing 55/35#
5 Toes to bar
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Four Sets:
Strict Press x 4 reps
rest 45 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 45 seconds
C. Complete as many rounds & reps as possible in 8 minutes:
3/2 Strict Pullups
30ft Front Rack Walking Lunge 55/35# kb per hand
5 Wall Ball 20/14#
rest 4 minutes
Complete as many rounds & reps as possible in 8 minutes:
5 Strict HSPU or perfect form pushup
10 Kettlebell Swing 55/35#
5 Toes to bar