Wednesday 4.17.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Power Jerk
rest 20 seconds
Double Kettlebell Bent over Row @3030 x 6-8 reps
rest 90 seconds
Sets 1-3 Power Jerk x 3 reps. Sets 4-5 x 2 reps
C. Four Sets:
Complete as many rounds & reps as possible in 3 minute of:
3 Toes to Bar
5 Dumbell Strict Press 40/25#
7 Burpees
rest 2 minutes btw sets
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Strict Press
rest 20 seconds
Double Kettlebell Bent over Row @3030 x 6-8 reps
rest 90 seconds
Sets 1-3 Strict Press x 3 reps. Sets 4-5 x 2 reps
C. Four Sets:
Complete as many rounds & reps as possible in 3 minute of:
3 Toes to Bar
5 Dumbell Strict Press
7 Burpees
rest 2 minutes btw sets