16/08/2016

PERFOMANCE. 

A. Every 2 minutes, for 16 minutes (8 sets): 
Split Jerk x 2 reps 
Build to roughly 90% over the course of the 8 sets. 

B. Every 5 minutes, for 20 minutes (4 sets): 
30/20 Calories Row (Alternate with Sumo Deadlift High Pull) 
200 run 
10/7 Muscle-Ups 

COMPETITION:

A. Every minute, on the minute, for 12 minutes: 
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps 
(focus on stabilizing your midline and maintaining a good vertical position) 
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps 
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds 
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells) 

B. Every 2 minutes, for 6 minutes (3 sets): 
Behind the Neck Press in Split x 5 reps 
Followed by… 
Every 2 minutes, for 6 minutes (3 sets): 
Jump to Split x 4 reps 
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Followed by… 
Every 2 minutes, for 16 minutes (8 sets): 
Split Jerk x 2 reps 
Build to roughly 90% over the course of the 8 sets. 

C. Every 2 minutes, for 6 minutes (3 sets): 
High Hang Clean x 3 reps @ 60% 
Followed by… 
Every 2 minutes, for 6 minutes (3 sets): 
High Hang Clean + Hang Clean @ 70% 
Followed by… 
Every 2 minutes, for 6 minutes (3 sets): 
Hang Clean + Clean @ 80% 

D. Every 5 minutes, for 20 minutes (4 sets): 
30/20 Calories Row (Alternate with Sumo Deadlift High Pull) 
200 run 
10/7 Muscle-Ups