21.3

On call tonight. Pull ups or toes to bar are more than likely coming tomorrow in 13.4. Do not rip your hands. Save your grip. Rest, rest, rest. This is our first little black horse. She is good at taking "rest" advice. Follow Bailey's lead. Take care of yourself. Get ready to crush 13.4.

Oly Strength1. 3 Clean + 1 Jerk - 3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 3+1 @ 75%, 3 +1 @ 80%, 3 + 1 for Max Weight
2. Clean Pull - 4 x 3 @ 115%
                               
Squat Strength     Back Squat 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%

         Front Squat1 x 5 @ 60%, 1 x 5 @ 65% 2 x 5 @ 70%

Engine WOD
5 minute pistol work to low box
AMRAP in 6 minutes
8 Back Lunge/Pistols
50 M Sprint

Back Lunge/Pistol description in HERE

Skill Work
Toes to Bar Efficiency Practice

Do not do too many of these...Please, please please do not rip your hands and don't smoke your grip.Find a buddy to critique your form. Keep it simple.

Class WOD
Duh.