May 16th, 2017

In the workout today, don't be afraid to push the envelope on your pace. There's a lot of ground that can be made on the barbell and dumbbell snatches. Are you willing to hang on to the barbell or quickly cycle the dumbbell to get the most out of this workout? 

Lift
7 x 1 Split Jerk @82.5-92.5%

Heavy Barbell Cycling:
Push jerk
10 reps @75%
rest 30 seconds
8 reps @80%
rest 45 seconds
6 reps @85%
rest 1 min
4 reps @87.5%

Gymnastics Work
20 Strict Pull-ups
20 Strict Push-ups
15 Strict Chest to Bar Pull-ups
15 Strict HSPU
10 Strict Muscleups
10 Strict Deficit HSPU @4"/3"

WOD
2 rounds for time
12 Power snatches @155/105
Run 400m
12 Dumbell Snatch @80/55#
Row 500m

Connor MartinComment