20151202

Strength/Skill

Every 2 minutes, for 6 minutes (3 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets): Build to today’s heavy.
Jerk x 1 rep

Conditioning

3 Rounds for time: (Compare to September 30th, 2015)
30 KB Swings 55/35(70/55)
21 Burpees
12 Pull-Ups