9-6-2016

Skill A.30 free standing HSPU's in as few sets as possible

Lift

8 x 1 Split Jerk

1-4 72.5%-82.5%
4-8 82.5%-92.5%

in 2 mins
15 cal airdyne
then max push jerk @225/150#

rest 1 min

in 90 seconds
12 cal airdyne
then max push jerk @205#/135#

in 60 seconds
9 cal airdyne
then max push jerk@185#/120#

Skill B

4 x Max TNG Legless Rope climbs, stop 1 foot from the ground then go back up

WOD

21-15-9
deadlift 315/225
box jumps 30/24"2011 regionals WOD goal sub 5:00