4-20-2016

LIFT:

Deadlift @72.5%

3 x 8
1 x 10

Notes: All reps should be smooth

SKILL:

10-20-30-40-50-40-30-20-10

Unbroken sets of double unders
-rest as needed between sets-

Take 10 minutes to focua on muscleup transition work

or

Handstand walk but focus on hollow body position


Notes: You get 2 attempts at any one rep scheme, goal is to get them done unbroken but also effieciently so focus on a tight position without allowing your arms to float or your body to pike in any way

WOD:

27 Thrusters @115/75
27 Toes to bar
21 Thrusters
21 Toes to bar
15 Thrusters
15 Toes to bar
9 Thrusters
9 Toes to bar

Goal: is sub 8 mins  

Lift:

EMOM 12 mins
Start at 70% add 2.5% every 2 mins
1 Snatch grip high pull + 1 Snatch

Immediately into

1 snatch @90%
1 snatch@ 92.5%
1 snatch @95%
fot time

5 x 1 Snatch Balance @80-90% of 1 rm OHS

Skill: 
A. 4 x 120ft sled push @165/105

B. 3 rounds for time
15 burpees
12/9 strict HSPU

WOD:
8 rounds
8 calorie Airdyne sprint
2/1 legless rope climb
30 foot handstand walk
rest 1 min
 

Photo Credit: Sierra Prime 

Photo Credit: Sierra Prime