August 16th, 2017

In part A of the workout, focus on transitions and cycling reps here. Make all reps as smooth as possible here. Really focus on that constant leg drive throughout the movement and dropping under that bar for the push jerks. In part B of the workout, rest should happen in between rounds here, plan what it's going to be and push yourself to maintain it throughout.

Wod: This should take a total of 18min
A.
E2M for 6min (3 sets)
     3 Clean Pull + 3 Power Clean + 3 Front Squat + 3 Push Jerk @ 55-60% 1RM C&J
Immediately into
E2M for 6min (3 sets)
     2 CP + 2 PC + 2 FS + 2 PJ @ 65-70%
Immediately into
E2M for 6min (3 sets)
     1 CP + 1 PC + 1 FS + 1 PJ @ 75-80%

B.
6min AMRAP
3 Power Clean @ 60%
3 Front Squat
3 Push Jerk

Skill
10 mins HS Walk

Conditioning
3k row done as 10 sets:
Row 200m at 85% of pr 500m pace
Row 100m at a recovery pace

Connor MartinComment