June 20th, 2017

In the workout today really focus on an explosive hip drive out of the kip in the handstand push-up. The most you use your arms to push yourself to the lockout position, the more it will tax you for those overhead squats. Try and push the pace on this workout and give it hell!

Lift
7 x 1 Split Jerk @82.5-92.5%

Dumbbell Cycling
Heavy dumbell work
10 push jerks @80/60#
rest 90 seconds
8 push jerks @90/65#
rest 1 min
6 push jerks @100/70#

Upper Body Strength
EMOM 20
1. 10 dumbell crock rows @50/35#
2. 10 dumbell bench @50/35
3. 10 strict pullups
4. 20 banded pull aparts

Wod
21-15-9
HSPU
OHS @135/95

Connor MartinComment