7.14.17

Warm up: 4 min ski+4 min bike+25 Burpee box jumps

Mobilize

A) 3x

Min 1: 10 Push Jerk 135/95

Min 2: 8 push jerks 185/115

Min 3: 6 push jerks 205/135

Min 4: 4 push jerks 225/155

Min 5: 2 push jerks 245/165

1st round do this as written. The second round do it as written through the set of 4. In the set of 2 go as heavy as you like. In the third set do it as written through the set of 6. In the sets of 4 and 2 go as heavy as you like.

B) 6×5 back squats @ 80%

C) Class WOD

D) 1500 m row+100 double unders+50 eye level swings 100/70+25 strict hspu

Accessory: 

3x30pistols(15 right+15 left) 

3×15 upright rows

3×5 strict muscle up

Friday, July 14th, 2017 at 4:30 am / Competitive