20151209

Strength/Skill

Every 2 minutes, for 8 minutes (4 sets):

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 for 12 minutes (6 sets):
Jerk x 1 rep

Build to today’s heavy.

Conditioning

15 MInute AMRAP:

3/5 Strict Pull-Ups
10 Push-Ups
15 KB Swings 35/55# (70/55#*)