Split Jerks and a double AMRAP.
Also: Read about "The Clean" in Words of the Week.
TUESDAY Strength Split Jerk [wmv][mov] Every 30 seconds for 4 minutes complete 2 Split Jerks @75% of 1rep Jerk. Reps are at 0:00 - 0:30 - 1:00 - 1:30 - 2:00 - 2:30 - 3:00 - 3:30
Condtioning Group A AMRAP in 6 minutes: • 10 Pull-ups • 20 AbMat Sit-ups • 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes: • 10 Box Dips • 20 AbMat Sit-ups • 2 Down/Back Turf Runs
Group B AMRAP in 6 minutes: • 10 Chest to Bar Pull-ups • 20 AbMat Sit-ups • 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes: • 10 Ring Dips • 20 AbMat Sit-ups • 2 Down/Back Turf Runs
Group C AMRAP in 6 minutes: • 5 Muscle-ups • 15 AbMat Sit-ups • 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes: • 5 Muscle-ups • 15 AbMat Sit-ups • 2 Down/Back Turf Runs
Muscle-up Efficiency Tips