10.13.14

Happy Monday!!
WEEK 8 ( last week of this segment... next 8 week series we will RAMP up for THE OPEN!!!!!!



A. Build to a Heavy single SPLIT JERK in 10 minutes

B. 3 sets; 2x jerk dip squatsl, 1x jerk @ 80% of above (rest 3 min)

C. 3 sets; BAR ON BACK HOLD for 10 seconds @ 130% of BS (rest 90 sec)

+

3 Rounds of
800m run
20 Ground to OH @ 135/95
50 DU's