11.6.13 (*)

SWOD:

Jerk - 5x3@80% of your 1RM jerk

Push Press - 4x5@65% of your 1RM jerk

MU/MU Progression - 4x8

 -Coach Casey

WOD:

FOR TIME:

2 min hold in front rack w/ first weight

15 Thrusters (135/95)

50 Slams

20 Thrusters (95/65)

50 slams

40 Thrusters (45)

2 min Cumulative Hold OH Snatch Grip Hold

-the doll

ADVANCED, adapted from THE OUTLAW WAY:

BBG

1) 4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
2) 4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X8/5 Front Squat/Back Squat @ 94% of 131104 – rest 60 sec.
1b) 4XME (distance) Triple Continuous Broad Jump (no pause between jumps) – rest 60 sec.

Conditioning

For time:

60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 Burpees
60 Double-Unders

-the doll