Saturday 5.21.16

Essentials:
A.
5 Sets
Push Jerk 7 reps
On the 2min

B.
3 Sets
Chin Over Bar Hold x 10 sec
Ring Pull x 10
Jumping Pull Up x 5 reps (Adjust height so that its hard for you to get each rep chin over bar)
On the 3min Mark

C.
7 Rounds For Time:
Burpee Box Jump Over x 5 reps
Air Squat x 15 reps

Fitness:
A.
5 Sets
Split Jerk 2 reps
*Build on each set and end with a heavy double
On the 2min

B.
3 Sets
Chin Over Bar Hold x 20 sec
Pull Up x 5-15 Unbroken Reps
On the 3min Mark

C.
10 Rounds For Time:
Burpee Box Jump Over x 5 reps 20/16
Air Squat x 15 reps

Performance:
A.
10min
Build to a Heavy Split Jerk
*Use Rack , and stop about 10-20 shy of a Max

B.
3 Sets
False Grip Ring Strict Pull Up x 5
Chest to bar Pull Up x 60% Max Reps
On the 3min Mark

C.
10 Rounds For Time:
Burpee Box Jump Over x 5 reps 20/20
Air Squat x 15 reps
*If you have a weight vest or Titin Shirt, wear it.
Competitor Session 2:
A.
10min EMOM
Toes to Bar x 5 Strict + 5 Kipping

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