Tuesday 09/12/2017

Skills

Spit jerk w/ pause in dip + pause in split 2×3
Press in split 2×3

Strength

Split Jerk
Sport: 10:00 to build to a heavy double, then EMOM 5:00 @ 85% of heavy double
Life: 10:00 to build to a heavy double, then EMOM 5:00 @ 80% of heavy double
Fundamentals: 10×2 – same weight across all sets

Metcon

Sport:
3 rounds for time of:
15 push press 135/95
75 double unders
25 Russian KB swings 70/53

Life:
3 rounds for time of:
15 push press 115/75
75 double unders or 150 single unders
25 Russian KB swings 53/35

Fundamentals:
3 rounds for time of:
15 push press – choose load
150 single unders
25 Russian KB swings – choose load

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