July 17th, 2017

In the workout today, every round should be unbroken on those front rack reverse lunges. You're going to want to drop the bar towards those later rounds, but just hang on and earn that rest between rounds!

Lift
Power Snatch
1. 75% X 3 quick singles
2. 77.5% X 2 touch and go
3. 82.5% X 2 Quick singles
4. 85% X 1
5. 75% X 3 Touch and Go
Between sets 7 Seated Box jumps @40"/36" from a lifting bench

Gymnastics
Every 3 mins for 12 mins: one max effort set of ring muscle ups, holding technique within standards provided

Wod
E3M for 24min (8 sets)
12 Burpees Over Bar
10 Front Rack Reverse Lunge (135/95)

Β 

Connor MartinComment