09.13.17

Sport & Performance

1.pause clean pull (2 count hold @ knee) + clean & jerk work to a heavy single in 15 min.

2.jerk drop 2-2-2-2 work to a heavy 2 in 10 min.

teams of 2-3 perform the following with only one person (except for synchro movments) working at a time for total time:

21-15-9 reps of:

-synchro toes to bar

-ground to overhead anyway #155m #105f (alternate every rep)

15-12-9 reps of:

-synchro bar facing burpees (must be on the ground at the same time)

-ground to overhead anyway #175m #125f (alternate every rep)

7-5-3 reps of:

-synchro bar muscle ups

-ground to overhead anyway #195m #135f

Fitness

1.split jerk 1-1-1-1-1-1 work to a heavy single in 15 min.

2.power clean 2-2-2-2 work to a heavy double in 10 min.

teams of 2-3 perform the following with only one person working at a time:

-1200m row (alternate every 200m)

-100 wall ball #20m #14f (alternate every 20 reps)

-80 ground to overhead anyway #95m #65f (alternate every 5 reps)

-60 bastards (alternate every 5 reps)

-40 situps (alternate every 10 reps)

-20 hand release pushups (each)

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