August 12,2013

Strength Section:

A. Split Jerk Technique

Here is a basic Demo video for you to have an idea going into tomorrow:
http://www.youtube.com/watch?v=kavt9jXA8kw

B. 15 Minutes work up to a heavy Jerk (Split or Push).

C1.  ME Ring Push-Ups

C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)

Conditioning Section:

D.  For Time:
   200 meter Run
   21 Push Press @ 50-60% of part B
   21 Ring Dips or Tire Dips
   400 Meter Run
   15 Push Press @ 50-60% of part B
   15 Ring Dips or Tire Dips
   800 Meter Run
   9 Push Press @ 50-60% of part B
   9 Ring Dips or Tire Dips