7-08-2016

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 60%. add 10/5# each set

Skil:

l100 banded pull aparts
100 tricep extensions
100 banded lat pull downs

WOD:

Partner WOD:

150 Wallballs @30/20 11"/10"
every 2 minutes 15 calories on the assault bike

Individual:

90 Walballs @30/20 11"/10
every 2 minutes 10 calories on the bike 

Photo Credit: Sierra Prime 

Photo Credit: Sierra Prime