Tuesday 6/5/14 – Competition

OFF-SEASON
A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)

C.
Three sets of:
Snatch Push Press x 3 reps
Rest 90 seconds
Weighted Pull-Ups x 3 reps
Rest 90 seconds

D.
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

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