Monday 21.01.2019

Fitness:

1) Push Jerk, Build to a Heavy Set of 3

2) "Go Fish"

1000m Row

directly into...

3 Rounds

21 Deadlifts 95/65

15 Burpees

9 Push Jerks 95/65

Performance:

1) Push Jerk, Build to a Heavy Set of 3

2) "Go Fish"

1000m Row

directly into...

3 Rounds

21 Deadlifts 135/95

15 Lateral Barbell Burpees

9 Push Jerks 135/95

Competition:

1) Stamina Builder

40 DU's + 60% Max Strict HSPU 40 DU's + 50% Max Strict HSPU

40 DU's + 40% Max Strict HSPU

40 DU's + 30% Max Strict SHPU

40 DU's + 60% Max Kipping HSPU

40 DU's + 50% Max Kipping HSPU

40 Du's + 40% Max Kipping STPU

40 DU's + 30% Max Kipping HSPU

2) A: 5x2 Pausing Jerk Drives

B: 5x3 Push Jerk (start at 75% and build)

3) "Go Fish"

1000m Row

directly into...

3 Rounds

21 Deadlifts 135/95

15 Lateral Barbell Burpees

9 Push Jerks 135/95