Wednesday 11.30.2016

Strength

10 min EMOM Push Jerk + Split Jerk @60% (taken from ground)

Conditioning

Death By Push-up + Push Press 115/75
(Ladies up by 1, Guys up by 2)

Finisher
30 Strict Pull-ups

Competition
5 min EMOM
3 Muscle-ups (bar or ring)

Beginners’

Strength

15 min to find Heavy Push Press + Push Jerk

Conditioning

Death By Push-up + Push Press
(add one rep each minute until failure)

Finisher
30 Ring Rows