Friday 1.13.17

A.  

Every 2 minutes, for 8 minutes:

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for 12 minutes:

Split Jerk x 1 rep

Build to today’s heavy.

B.  

Three sets for times of:

Muscle-Ups x 5/3 reps or 2-3 Strict Pull-Ups + 2-3 Ring Dips

Shoulder to Overhead x 15 reps 115 lbs.

Box Jumps x 15 reps 24/20"

Rest 3 minutes

*Go Fast !