Competitive Wednesday 9-30-15

Prep Work
5 rds of :30 on :30 Off on the C2, In each set you should get further and further for distance.
2X10 PVC Pass throughs
2X5 Explosive push ups

Workout of the Day

Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Three sets of:
Banded Hamstring Curl x 60 seconds
Rest as needed
Weighted Hip Thrusts x 10 reps @ 21X1
Rest as needed

Cool Down
Post results

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