6/2/15 Tuesday

Warm up 

1k row

3 rds of Cindy slow strict. 

Then

5 rds

4 strict deficit hspu

1 legless rope climb (up and down)

:15-:20 l sit hold

15 ghd back ext

1st

A. Hang Snatch (above Knee) - climb to heavy triple for the day. NO FORCING + 2x3@70%

121x3

88x2x3

B. EMOM x 5 x 10  c2B - smooth here is target 

Done felt good.

C. Deadlift - 5RM + 1x5@90 * climb smart, not TON of volume today 

242x5 think PR or close.

D. 

50-40-30-20-10 of wall balls 

50-40-30-20-10 of double unders 

10-10-10-10-10 of Hang Power Cleans (115)

19:45ish.  Hard for me.  Breathing and very humid in gym so bar was slipping out of my hands but still overall was hard. 2 weakness movements so tough wod.

2nd: 

A. 5 rds 

30' Sled Pull (heavy) 100kilos (220#)

30' Plate push 15# comp plate

9:15.  Holy wow.  Plate push super hard feet kept slipping was hard to get low enough to push.  Sled pull was heavy but easier than plate push.

B. Split Jerk; technique work at 70%

133# technique work.  

C.  Tgu 

Used 26# did 6 each side.  Even light right should struggled to stabilize.