January 27, 2020 – LIVE.PERFORM.COMPETE

January 27, 2020 – LIVE.PERFORM.COMPETE

LIVE

A. Split Jerk

– 4 sets of 3 reps
Rest as needed

B. 1 Power Clean + 4 Front Squats

– 5 sets of
Rest as needed

C. Perform as many reps in 7:30 of:

Power Clean

PERFORM

A. Split Jerk

– 4 sets of 2-3 reps
Rest as needed

B. Clean

– Set 1 – 2 reps
– Set 2 – 2 reps
– Set 3 – 2 reps
– Set 4 – 1 rep
– Set 5 – 1 rep
Rest as needed

C. Perform as many reps in 7:30 of:

Power Clean

COMPETE

A. Split Jerk

– 4 sets of 2-3 reps
Rest as needed

B. Clean

– Set 1 – 2 reps
– Set 2 – 2 reps
– Set 3 – 2 reps
– Set 4 – 1 rep
– Set 5 – 1 rep
Rest as needed

C. Perform as many reps in 7:30 of:

Power Clean

D. Alternating Sets: False Grip Strict Chest to Ring Pull-Up, Weighted Ring Dip

6 sets of:
D1. 1 False Grip Strict Chest to Ring Pull-Up (21X3 tempo)Rest 1 minuteD2. 4 Weighted Ring Dips (3311 tempo)Rest 1 minute

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