Wednesday, December 7, 2016

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311

Focus on tempo and mobility, not load.

B. Every 90 seconds, for 6 minutes (4 sets):
Pause Jerk x 2 reps
(Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets.)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. Every 4-minutes for 16-minutes (4 sets):
Row 300/250 Meters
40 Double-Unders
10 Chest to Bar Pull-ups

You should have about 30-45 seconds of rest each set.

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