July 15th, 2017

In the workout today, look to hang on and go unbroken on that barbell. A lot of time will be lost if you have to break those sets and have to reclean the bar to get it back in that front rack. Attack the barbell today and really focus on using those legs on the rope climbs to save those arms!

Lift
Jerk Complex
2 single push jerks
1 Split jerk
3 x 10 Frankenstien Front squats @40% with a 3 second down and 2 second pause

Skill
EMOM 12
1. Snail push 30ft
2. Sled Push 60ft
3. KB pull 60ft
4. Farmers carry 120ft 70#/53#
5. 10/6 Deficit HSPU @4.5/3"

Wod
4-3-2-1
Rope Climbs
8-6-4-2
S2O 195/130

Connor MartinComment