Tuesday December 27, 2016

Morning Session (7:15am)
1. 4x3 BTN jerk in split (every 60-seconds) @ 50+%
2. 15-minutes to work to a heavy complex of: 2 jerk dips + 1 jerk
3. every 2-minutes x 5 sets:
     10 jerks (from the floor) -- weights increase each 2min (115, 155, 185, 225, 250)
4. 5 sets of: 20ft hs walk to wall + turn around on wall + 20ft hs walk away from wall
5. 3:00 amrap -- 5 hspu, 10 DL (135), 15 box jumps (24)
    (rest 2 minutes)
    3:00 amrap -- 10 hspu, 15 DL (185), 15 box jumps (24")
    (rest 2 minutes)
    3:00 amrap -- 15 hspu, 20 DL (205), 15 box jumps (24)
    (rest 2 minutes)
    3:00 amrap -- 20 hspu, 25 DL (225), 15 box jumps (24)
    (rest 2 minutes)
    3:00 amrap -- 25 hspu, 30 DL (275), 15 box jumps (24)
6. 4-minute tabata of: bottom of kip hold in freestanding tripod

Results: 
1. 170, 175, 180, 185
2. 315 
3. done (unbroken push jerks each set) 
4. done 
5. 2+15, 2, 1+29, 1+10, 59 reps 
6. done