130606 ~ Split Jerk & Heavy Thrusters

130606 ~ Split Jerk & Heavy Thrusters

Strength

a. 5×5 Tempo Back Squat @ 70%

3 second count in rock bottom. Bounce and stand up!

b. 5 x 3 Split Jerk @ 90% 1RM **Use # from 130528**

 

Conditioning:

15 - 12 - 9 - 6 - 3 - 2

Thrusters (155/105)

Box Jump (24/20")

Pullups

 

Cash Out

10 Roll to Candlestick

http://gymnasticswod.com/content/roll-candle-stick

40 Pistols

10 Handstand attempts / Handstand Wall walk aways

 

 

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