11/05/14, Wednesday: w/u: :60 HS Hold, 20 Ring push-ups, 20 pass - TopicsExpress

11/05/14, Wednesday: w/u: :60 HS Hold, 20 Ring push-ups, 20 pass throughs, 3x15 External rotation. skill: jerk str: Work to a heavy set of 1 push Jerk + 1 Split Jerk. then, 5 sets @ 85% of HS. met-con: :60 HSPU, :60 Front Rack Lunges 95/65#. Rest 2:00 x4. *Beast = 135/95# *pick up where you left off at the top of ea round *score = Total rounds + reps. **Early Bird: EMOM x6 even = 5 Back Sqts @ 75%, odd = 5 Strict pull-ups. (weighted if possible)

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