Competitive Friday 2-20-15

Prep work
Jerk Footwork Drills and Jerk Positioning

Workout of the Day
A.
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

B.
Every minute, on the minute, for 6 minutes:
5 Ground to Overhead (185/125 lbs)
10 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note times to completion in each of the 6 sets.

Rest until fully recovered, and then…

C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell

Cool Down
Mobility
Post results

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