September 23, 2015 – Competition

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 80-85% of last week’s 2-RM

C.
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed
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