Wednesday, 22 October 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement preparation and Warm Up for the Jerk.

WEIGHTLIFTING
1) Push Jerk:  12 minutes to work up to a Heavy Single (heaviest possible without any misses).
2) Split Jerk:  12 minutes to work up to a Heavy Single (heaviest possible without any misses).

CONDITIONING
EMOM for 12 minutes:
Minute 1 – 7 Push Jerks (60% of heaviest Jerk from today)
Minute 2 – 45 seconds Hollow Rock
Minute 3 – 5 Muscle Ups or 7 Strict Pull Ups

EXTRA CREDIT (after class)
STRENGTH
High Bar Back Squat:  3x3 @ 90%-95% 1RM; all sets at the same weight.