10/9

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Double-Unders x 40-50 reps

Toes to Bar x 10 reps

B.

Five sets of:

In 30 seconds or less, perform

Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

Rest 3-4 minutes between sets

C.

Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-7 – 4 reps @ 85-90%

Rest 2-3 minutes between sets.

D.

For time:

100 Stationary Dips

(ladies – 70 stationary dips)

A) Done

B) 185- :10 (unbroken)

     205- :10 (unbroken)

     215- :18

     225- :26(headphone popped out of my ear and got caught)

     235- :26

-All sets were done with a power clean and push jerk. Push jerks have never felt this good.

C) HBBS

     275x5, 315x3, 335x1, 315x4x4

D) 7:47