June 27th, 2017

Managing your muscle fatigue in this workout is going to be key. It's not only shoulder heavy, but it also requires you to use all those stabilizer muscles to keep a weight or yourself overhead. Make a game plan to make sure you don't end up staring at the barbell or the rings today.

Lift
5 x 1 Split Jerk @92.5-97.5%

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

Accessory Work
3 Rounds
30 dumbell bench press @50/35#
30 banded pull aparts
30 banded tricep extensions
15 hammer curls to shoulder press @20/10#
 

Wod:
For Time:

7 Full Snatch @165/110#
30ft HS Walk
7 Ring Muscle-ups
30ft HS Walk
5 Squat Snatch
30ft HS Walk
5 Ring Muscle-ups
30ft HS Walk
3 Squat Snatch
30ft HS Walk
3 Ring Muscle-ups
30ft HS Walk

Connor MartinComment