Friday, 22 February 2013

WARMUP
3 sets:
1. Dead-hang Weighted Pull Ups x 4
2. Muscle Up Rows x 3 (practice false grip; full turnout at the start)
3. Tuck L-Sit on the Rings x 15 seconds

SKILL
15 minutes to establish a 1RM Push Jerk

CONDITIONING
9 minute AMRAP:
8 Push Jerks 155/100#
10 Toes-to-Bar
40 Double Unders

*If Rx weight is too heavy, scale Push Jerk to 75% 1RM (or 115/75# if you don't know it)