Competitive Monday 12-22-14

Prep work
500m row
3 Rds
5 push press
5 push jerk
5 split jerk

**RESULTS OF INVICTUS ATHLETE ONLINE COMPETITION BELOW**
Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps
Don’t worry about weight, just focus on mechanics.
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
C.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps
D.
Run or row for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air (or the inside of your gym if the weather doesn’t allow you to be outside)
PLEASE RESIST THE URGE TO DO MORE…we will do the “12 Days of Christmas” tomorrow because some have expressed concern that they won’t have gym access.

cool down
Mobility
Post results

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