8-5-2016

LiftEMOM 8
2 OHS @ 70%

2 second pause in the bottom


Clean and Jerk Work

5x1
Clean grip deadlift @90%
Jerk Balance @30%
Low hang power Clean @60%


5x2s
Full Clean and Jerk starting at 65%. add 10/5# each set

Skillpullup strength
2 rounds
3 weighted strict pullups 70#/50#
5 weighted strict pullups 50/30#
7 weighted strict pullups 30/20 #
9 weighted strict pullups 15/5#

then 1 max effort set of strict pullups

accesory: 50 banded tricep extensions
50 banded pull aparts

WODPartner WOD:

4 min amrap
6 muscleups
12 burpees
48 double unders

rest 1 min between

4 min amrap
8 muscleups
16 burpees
64 double unders

rest 1 min between

4 min Amrap

10 muscleups
20 burpees
80 double unders

rest 1 min between

4 min Amrap
12 muscleups
24 burpees
96 double unders

individual WOD

4 min amrap
4 muscleups
8 burpees
32 double unders

rest 1 min between

4 min amrap
5 muscleups
10 burpees
40 double unders

rest 1 min between

4 min Amrap

6 muscleups
12 burpees
48 double unders

rest 1 min between

4 min Amrap
8 muscleups
14 burpees
56 double unders