Busted Tens and Benjamins

Wednesday



Fitness

Strength

Spit Jerk 3-3-3-3-3

Conditioning

For max reps: 30 seconds: Double-unders *Rest 30 seconds* 30 seconds: Dumbbell Snatches, 50/30lbs. *Rest 30 seconds* 30 seconds: Box Jumps, 24/20″ *Rest 30 seconds* 30 seconds: L-Sit on Parallettes (sec) *Rest 30 seconds X 4*



Sport

A. EMOM 7 mins: 5 tng Clean & Jerks@135/95lbs.

B. EMOM 5 mins: 8 Front Squats, 115/75lbs. 8 C2B Pullups

C. EMOM 10 mins: 3 Ring Muscle-ups 9 Wallball Shots, 30/20lbs.



Gymnastics

Skills Bar Muscle-up Double-unders Practice EMOM 12 minutes: Min 1- 20 Hollow Rocks Min 2- 3-5 Bar Muscle-ups Min 3- 30 Double-unders


Today’s Link – Busted Tens and Benjamins