Tuesday 151020

Please register for Halloween (Saturday 31st) 10:00 am class so we know how many to expect!

Five sets of:
Jerk Dip + Jerk x 2 @70-80% of Jerk
Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.

10 Rounds:
Run 150m
10 Shoulder to Overhead, 135/95#

Competition:
A.
Every two minutes, for 16 minutes (8 sets) of:
Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
(dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)
Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.
B.
Take 20 minutes to find your 2-RM Bench Press
Movement Standard – Your butt must remain on the bench throughout the lift.
C.
For max reps:
4 Minutes of Double-Unders
D.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to rafter
(DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero.
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to rafter (with legs)