March 25, 2015

Warm Up-

1 Lap Run

2 RFQ:

10 Front Squats

:30 Bottom of Front Squat Hold

5-10 Strict Pull Ups

:30 Bar Hang

 

Skill-

Burgener Warm Up Clean Focus x 2

 

Strength-

5 x 2+1 Clean  +  Jerk @ 80%

Then:

5 x 2 Front Squat @ 85%

 

WOD-

10 Power Clean & Jerk 135/95

2 Bar Muscle Ups (4 C2B Pull Ups)

8 Power Clean & Jerk

4 Bar Muscle Ups ( 8 C2B Pull Ups)

6 Power Clean & Jerk

6 Bar Muscle Ups (12 C2B Pull Ups)

4 Power Clean & Jerk

8 Bar Muscle Ups  (16 C2B Pull Ups)

2 Power Clean & Jerk

10 Bar Muscle Ups (20 C2B Pull Ups)

For Time

 

Leave A Comment

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282