5-03-2016

EaDo Elite Main

Lift:

6 x 1 Split Jerk @90%

3 x 2 Push Press @90%

3 x 4 Shoulder Press @80%

Notes: Focus on landing locked on the jerk

Skill:

Every 30 seconds for 3 mins 4 weighted pullups @55/35#
then
Every 20 seconds for 2 minutes 3 weighted pullups @55/35#

-Then-

30 Stirct toes to bar

3 x 1 hollow body slide max effot hold at the bottom
 

Notes: Pullups- goal is to complete all reps without hitting failure or loosing position.

Toes to bar- Try to hollow prior to bringing feet up

Hollow body slide- body is in a hollow plank position and feet slide back until athlete is as close to the ground as possible without releasing and without loosing hollow shape

 

WOD:

15 minutes

150 double unders
70 wallball
40 Dumbell Snatches 70/50
20 Strict HSPU
Calorie Assault Bike in remaining time 

Notes: Try to get 55 calories or more

Photo of Jonathan Horton and RJ Heflin coaching the muscleup during the EaDo Elite Athlete Camp

Photo Credit: Morteza Safataj