Saturday 7.30.16

A1)Back Squat

3×2-3 @ 31X1, rest 90s
A2)

Single Arm Dumbell Torso Row

3×6-8, rest 30s between arms, rest 90s before back squat.
B)

Rack Pulls Above Knee

3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
C)

Hanging L-sit

4×20-30s, rest 45s
D)

Jerk Complex

4 Rounds

2 Push Press in Split

2 Split Jerk Balance

rest 2-3 minutes between 

Most of these touches should be heavy but technical
E)

Every 2 Minutes for 12 Minutes

Pause Jerk + Jerk (1+1) 
 Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

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