7.4

Oly strength(20 minutes)

    20 minutes to find Max Jerk (with good form)

                 Take it from the rack. Drop under the weight. 

                  Don't press it out. Have someone watch you, critique you,

                  and possibly film you.

Strength (Back/Front Squat) (30 Minutes)
1. Back Squat 90 sec rest                       2. Front Squat 90 sec rest
1 x 4 @ 70%                                                    1 x 5 @ 60%
1 x 4 @ 75%                                                    1 x 5 @ 65%

1 x 4 @ 80%                                                    1 x 5 @ 70%

1 x 4 @ 85%                                                    1 x 5 @ 70%

WOD
Class WOD

     For you non-muscle-uppers out there:

                  Don't be discouraged by the class WOD. 

                  You can use the modification prescribed on the site,    

                   or you can sub like this (if your trainer says OK):

WOD:

For Time...
30 Overhead Squats
     7 Jumping Muscle ups

     14 C2B PU

     14 Dips
20 Overhead Squats
     5 Jumping Muscle Ups 

     10 C2B PU 

     10 Dips

10 Overhead Squats
     3 Jumping Muscle ups

     6 C2B PU

     6 Dips

Extras
Drew
1a. 3 x ME Kipping Deficit HSPU                                       60 sec rest
1b. 3 x 3 Max Distance handstand walks                             90 sec rest.
2. 10 x 3 @ 86%  Strict Shoulder Press (with Dumbbells)    90 sec rest

                   If your shoulders are smoked, 

                   skip the strict press and do 

                  Max Snatch instead of Max Jerk

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