Tuesday 11/3/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Muscle-Ups x 3-8 reps
Kettlebell Push Press x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)

B.
Take 15 minutes to build to today’s heavy Clean & Jerk

C.
For Max Reps:
30 seconds of Ground to Overhead (70/47.5)
90 seconds of Rest
30 seconds of Ground to Overhead (77/52kg)
90 seconds of Rest
30 seconds of Ground to Overhead (84/56.5kg)

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (9/6kg)

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