140813 ~ Wile E Coyote

Skill:

IF MU then… 1 rnd MU Progressions then Every 90s x 6 min: ME UB MU.

IF MU Progressions then…2 rnds MU Progressions, then EMOM x 6 min: 4 False Grip Ring Pullups, 4 Strict Dips

IF Strict Pullups then…See Day 2

Strength:

Every 90s x 4:30:

5 Shoulder Press From Split Jerk Stance (increasing weight).

Then...

Every 90s x 3 min: 2 BN Jerk + 1 Jerk (front) @ 85%

Conditioning:

"Wile E Coyote"

Complete For Time:

3 rnds

60 Double Unders

30 Wallballs (20/14#)

15 Deadlifts (245/170#)

Cash Out

Mobilize.....do it......I MEAN IT!!!


 

 


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