May 23rd, 2017

On today's workout, stay steady on the row and try to either go unbroken or as few sets as possible during those thrusters. It's going to be a grind to get through them, but get comfortable having a high heart rate and attack the workout today!

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
Emom 12 1. 3 strict weighted pull-ups and 3 strict DEFICIT HSPU 4/3 2. 10 butterfly pull-ups tight arch hollow and 5 killing HSPU

Wod
For Time:

Row 1k
right into
12-9-6
thrusters @165/110
box jump overs 30/24"

Connor MartinComment