7.10.15

A. Warm up using Push Jerk 2-3 reps, Then 6 sets @ heavy to medium load 2 reps Push or split jerk

B.Skill/Strength

3 rnds

1. 2 Jerk dips + 3 Push presses @ 75-80%

Rest 60 sec

2. 1 strict Muscle up on rings + 5 Kipping Muscle ups + 10-5 strict Ring dips on top

Rest 90 sec

C. Conditioning

For Time

1000mt Row
50 Thrusters 20kg
30 pull ups

D. Accessory work

3 sets of 8-10 reps Goodmorning 3/0/2/0 tempo
2 sets of Renegade Row 12 reps slow tempo
250-300mt Farmer walk go heavy on these