Saturday 2015.11.21

@katiswan busts out some push-ups during the Metcon #trainhard #strongereveryday

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 14, 2015 at 12:43pm PST

@gedwillol puts the bar down for another power clean...working hard! #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 14, 2015 at 12:41pm PST

BBG (off)
A) Power Jerk
5-5-5-3-3-3

B) Strict Pull-ups
3 x N


Strength/WL
A) Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
3 rounds AMReAP of:
Wall Balls, 20#/14#
Box Jumps, 30"/24"
TTB

Perform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.

Compare to 2014.11.22.


Finale
Spend 5-10 minutes practicing either kipping pull-ups, bar muscle-ups, or ring muscle-ups. While resting, get some mobility work done.