"This is back off week. We've had some tough weeks of programming lately and you guys have been getting stronger, faster and better and I'm very proud of you! Take this week to not go heavy and let your body recover a bit. This does not mean don't come! We'll be focusing on unique movements and auxiliary work so this will be a great week to get better at certain skills. Most importantly: Have Fun!" -Coach Shane
1. EMOM x 10...
3 Front Squats + 1 Split Jerk (around 50% of your FS max but make sure you can keep great form on the split jerk)
*Pause at receiving position of split jerk for 1-2 seconds before recovering
**This is for technique so keep the weight light and work on perfect front squat and split jerk form
1,000 meter row
50 Thrusters (45#/33#)
*Ladies, if you did 45# last time then do it again to compare times.
Posted on Mon, May 2, 2016
by Rob DeBernard