Tues 12-30-14

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps
Minute 4 – L-Sit x 30-40 seconds

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.

C.
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs)
20 Strict Pull-Ups
Rest 4 minutes

These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

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