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06.04.18

4
Jun

06.04.18

Warm Up
3 easy rounds
300m row
8 dips- stationary or dynamic
run fence and back

Primer: 6:00 EMOM

min 1: 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q

min 2: 20- 30 sec hollow body hold

Skill: pull up test
Find your max number of pull ups unbroken- once you drop off the bar, your set is complete

Skill: front squat + jerk
set 1- 3 front squats + 1 jerk @ 60% (based off your c & j)
set 2- 3 front squats + 1 jerk @ 70%
set 3- 2 front squats + 1 jerk @ 75%
set 4- 2 front squats + 1 jerk @ 80%
set 5- 2 front squats + 1 jerk @ 85%

WOD
10:00 continuous grind

Sled drag forward to pylon- add 2-3 plates on sled
Sled drag reverse from pylon back to ramp
30m front rack KB 2 reps push press each side then carry- left KB racked, right KB overhead
30m front rack KB 2 reps push press each side then carry- right KB racked, left KB overhead
6 ring rows with :01 hold at the top

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