12/2/15

12/2/15

 

 

Weightlifting Wednesday
1. Jerk
A. Work up to a 2 RM Push Press
B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack

2. Mid-Line Cashout
3 Rounds:
Minute 1 – :40s Abmat Sit-Ups
Minute 2 – :40s Banded Good Mornings
Minute 3 – :40s Hollow Hold
Minute 4 – :40s Superman Hold

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LEVEL III
1. Conditioning
12-9-6 reps for time of:
Squat Cleans (III-225/155, II-205/135, I-185/115)
Muscle-ups

2. Gymnastics
25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU
(Scale to 15/15/5/5 reps)