3-14-2016

Lift:

Jerks

5x1 complex @ 30%

1 Split Jerk + 2 Jerks Balances + 2 Split Jerks Strict Press

5x1

Push Jerk + Split Jerk @ 60%

EMOM12

1 Split Jerk - Starting at 65% adding 5% every 2 mins
 

Skill:

Complete:

50 pistol squats

then

240ft of handstand walks in 15 foot increaments

Notes: 

On the pistol squats focus on efficient movement and going down right away. Try to do quick sets of 6-8 with a short rest in between.
With the handstand walk focus on a tight core and a neutral head position, goal is to never fall within a 15 foot inc

WOD:

4 rounds for time:

15 deadlifts @185/125

12 handstand push-ups

9 calorie row

Post WOD:

20 min assault bike

EaDo Elite Athlete at Camzin Martin performing bar muscleups 

Photo Credit: Sierra Prime