06.04.18

Warm Up3 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