2 in a Row...

Here we go...

Warm-Up

Mobilize the Front Rack...

Then...

2 sets:

30s Lat & Hip Stretch (ea side)

30s Bridge-Up

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5 x Leg Lift (ea leg)

10 x Floor Slides

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8 x Muscle Clean + Front Squat + Shoulder Press

2 x 6 x Propulsion + FS + Push Press

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CLEAN & JERK

Every 2m x 10 (20m);

55%-60-65-70-75-80-85-85+ - 85+ - 85+

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THRUSTER INTERVALS (last done 5.25 - HERE)

Every 3m for 5 (15m):

20/15 Cal Row

6 (8 for ZW) Thrusters (115# / 75#)

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METCON 

For Time:

15 Burpee Pull Ups

150 D/U

15 Burpee Pull Ups

150 D/U

Moon ~ 120# / 2 rnds in

Z.W - ??? / 1:09 / 1:07 / 1:05 / 1:06 / 1:06

tb ~ 135-150-160-175-185-195-205-205-215-215 / Below for Intervals / 9:14

Wrist was killing me for C&J

INTERVALS

1:13 (46.4)

1:10 (48.2)

1:09 (45.7)

1:12 (47.5)

1:06 (43.3)

METCON

15 BPU @ 1:45 

(2:10)

60-60-30 @ 4:20

(4:40)

15 BPU @ 6:45

(7:00)

45-15-15-75 @ 9:14