21.July.2014

A1.

3 sets of TnG deadlifts @4021 tempo

8-10 reps per set

A2.

3 sets of strict hspu AMRAP (-1)

*rest 90sec b/w sets

B.

w/in 12min, obtain a max vertical box jump, then use 80% for

C.

10min EMOM:

-5 unbroken thrusters (heavy as possible)

-3 box jumps (80%)

 

Notes:

1. warm up to your perceived heavy thruster weight for the wod

2. thrusters must be unbroken, must be completed in less than 12seconds. Use the heaviest load you can move quickly and efficiently with.