Kit 160912

WARMUP (15)

2 Minute Bike

UPPERBODY STRENGTH (16)

16 Minute EMOM

Min 1: 2 Banded Pull-Ups

Min 2: Tripod Position to Headstand Balance to KHSPU 

Min 3: GHD Hold

Min 4: Rest

OLYMPIC (25)

Every Minute For 6 Minutes

Build to a Challenging:

Behind the Neck Split Jerk +

Split Jerk

Rest

Every 2″ For 12 Minutes (Up to 6 Sets)

Learn to Rotate Around the Bar

1 Clean Pull From Blocks +

1 Squat Clean From Blocks

Rest

1 Mid-Thigh Squat Clean +

1 Split Jerk

Every Minute For 6 Minutes (Up to 6 Sets)

Move Efficiently Off of the Floor

1 Clean Lift-Off +

1 Squat Clean +

1 Split Jerk