Wednesday 151104

5 sets of:
Jerk Dip + 2 Jerks (pause and hold 2 seconds at the bottom of the jerk dip)

“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Competition:
A.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

C.

"Helen"

D.

Spend 15 minutes working on your KB Snatch.