3.14.13 "Girgantutron"

SWOD:

Push Jerk - 1x5@45%, 4x5@55%

Jerk Balance - 1x5@40%, 4x5@50% of 1RM jerk

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey

WOD:

ALL FOR TIME w 20 min cut:

4rds of:

3 MU (scale 3pull ups, 3 ring dips for 1 mu)

6 Front Squats @ 90% 1rm clean

9 Deadlifts @ ^

THEN:

strip the bar used above, 

45 thrusters w empty bar

-the doll