IMG_20130717_073331

ATHLETE

SKILL
Front Squat
5 x 1 @30×0 (85-95%)

WOD
4 RFT
4 Sandbag Get up
100m Sandbag Run
15 Pullup

BARBELL CLUB AND COMPETITOR

A. Split Jerk – 1 rep every other minute for 8 sets (build from 60-85%)
B. HPS + OHS – 6-8 sets pause for a full second in the hole; rest 2mins
C. Emom 16 min –
Min 1 – Amrap HSPU in 30 sec
Min 2 – Tng PS x 5
Min 3 – 10 TTB
Min 4 – row 20 sec HARD
+
3 rounds for time:
1 PC into 10 Tng push press (want unbroken, adjust weight accordingly)
10 burpee box jump over
100m double KB front rack carry AHAP