October 21, 2015 – Competition

Workout of the Day
A.
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B.
Take 20 Minutes to build to today’s 1-RM Floor Press

Choose your strongest position for your grip width.

C.
For time:
15 Muscle-Ups
30 Deadlifts (275/185 lbs)
30 Box Jumps (30″/24″)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Tempo Ring Dips x Max Reps @ 2112
(set ends when you can no longer maintain the tempo)
Rest as needed