Competitive Friday 8-21-15

Prep Work
3X10 Pass throughs
3X5 Jerk balances
5-8 min mobility

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

Hold your receiving position for 1-2 full seconds before recovering your feet.

B.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

C.
I.
For time:
50 Calories of Assault Bike

Rest until the running clock reaches 5:00, and then…

II.
Three rounds for time of:
50-Foot Handstand Walk
10 Squat Snatches (135/95 lbs)

Rest two minutes, and then…

D.
For completion, not time:
20/15 Strict Supinated-Grip Pull-Ups
400 Meter Farmer’s Carry (100/70 lbs per hand – walk at normal pace, don’t run)
20/15 Strict Supinated-Grip Pull-Ups

Cool Down
Mobility
Post results

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