July 24th, 2017

Goal on the workout today is to stay efficient throughout, use the kip and hip drive on each movement to avoid muscle fatigue in the later reps. Might be wise to do small sets with small rest on your ring dips to focus on moving through the thrusters as fast as possible.

Lift
Full 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 Burpee Broad jumps

Skill
5 sets, NFT
3/2 Legless Rope Climbs
10/8 SHSPU
20 Hollow Rocks
30 sec Nose-to-Wall HS Hold

Wod
21-15-9
High ring dips
Dumbell Thrusters @60/40#

Connor MartinComment