Aug
24
Strength:
Jerk For Load:
Pause Split Jerk + Split Jerk
(;02 Pause in dip position)
E2MOM for 12 Minutes
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 70%
Set 5: 1+1 reps @ 70%
Set 6: 1+1 reps @ 70%
% are based off your 1rm Split Jerk
Weightlifting and Gymnastics
“Omar” Every 90sec for 18:00, Alt Stations
Station 1:
1 Pause Power Clean
2 Low Hang Power Cleans
1 Power Clean
*increasing loads
*pause 1sec, 2” below knees
55%-70% of Power Clean
Station 2:
Option 1: 8-12 Bar Muscle-Ups
Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups