May 30th, 2017

Bike hard and stay consistent is the name of the game in today's workout. It's a sprint and should be treated as such. Work hard to earn that rest period then attack it once more!

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%

Accessory Word
100 banded pull aparts
30 strict pullups
100 bande tricep extensions
100 banded lat pull downs

WOD
12-9-6
bike for calories
dealifts @315/225
rest 2 mins
Repeat

Connor MartinComment