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 !