11.28.16

Jerks
1 pause jerk dip + 1 pause split jerk + 1 split jerk
15 min work on complex

Teams of 2:
15 Bar MU
24/20 Calorie Row
4 Power Cleans 185/125
12 Bar MU
24/20 Cal Row
3 Power Cleans 185/125
9 Bar MU
24/20 Cal Row
2 Power Cleans

11.25.16

Dips: 7×5
Start on top, controlled descent all the way to the bottom of your range of motion. Pause 3 secs, controlled ascent.

Every minute for 20 mins:
1: 150 m row
2: 2-4-6-8-10 Thrusters 95/65
3: 30 DU/50 SU
4: 20-16-12-8-4 Situps

Thrusters increase each round, situps decrease each round