Wednesday 060816

Warm Up
100 Double-unders
4 Rope climbs

Deadlift
2×4 @80% – No bouncing. We will be working on heavy sets of two to four reps where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-4 look exactly the same.

Metcon
AMRAP 12
5 Clean and jerk 155/105lbs
10 Toes to bar
15 Box Jumps 24/20″

Skills
EMOM for 10 minutes
10 Unbroken CTB pull-ups
Max Assault Bike calories until minute is up