7-22-2016

Lift:

EMOM 8
2 OHS @ 65%

2 second pause in the bottom


Clean and Jerk Work

5x1
Clean grip deadlift @90%
Jerk Balance @30%
Low hang power Clean @60%


5x2s
Full Clean and Jerk starting at 65%. add 10/5# each set

Skill:

Tabatta
-L-sit
-hollow rock

WOD:

Partner WOD
6 rounds for time
9 muscleups
3 rope climbs
16 box jump overs 30/24"
12 deadlifts @315/225


Rest 45 seconds between rounds

Individual
6 rounds
6 muscleups
2 rope climb
6 box jumps 30"/24"
6 deadlifts

Rest 45 seconds between rounds