Thursday070416

Skill
Split Jerk
Turkish Get Up

Fitness Strength
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

Performance, Ninja Strength
Every two minutes, for 10 minutes
(5 sets):
Jerk x 1 rep
*Build to today’s heavy single.

Fitness Workout
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

Performance, Ninja Workout
Three rounds for time of:
15 Push Press 135/95#
15 Strict Pull-Ups
30 Double-Unders