November 18, 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.
For time:
30 Muscle-Ups

Rest 5 MInutes

For time:
30 Power Clean and Jerks (225/145 lbs)

Please note times for both portions.

C.
Four sets of:
Close-Grip Dumbbell Floor Press x 8 reps
Rest 90 seconds

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 2111
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed