Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
All percentages based off of best successful 1-RM established in December
C.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups
Scale = C2B Pull ups or 1 Pull Up and 1 ring dip per m.u.
