Thursday 110203

Morning:

1A. You have 15 minutes to find a 1RM split jerk from a rack. The movement must be a fully dedicated split jerk per USAWeightlifting rules.

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2A. Three rounds for time of:
10 Dead-lifts, 274#/192# (Half of which must be dead stop pulls, any rep scheme counts)
50 Double Unders

Evening:

1A. Mobility WODs below. Spend time on these.

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2A. Spend 5 minutes working muscle-up technique from low rings
2B. At the top of every min., for 10 min., attempt 1-2 strict muscle-ups (no kip). Failed attempts count.
2C. Complete one set of unbroken kipping muscle-ups

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3A. 60/40 Unbroken Wall Balls (20# for both, guys above red line)

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