April 7, 2017

Strength

Deadlift

5@75

3@85

1@95

1RM

Wod

Skill work-false grip and mu transitions

Then 10 min amrap

2 muscle up or 6 transition with dip

4 Hang clean 95/65

6 push press 95/65

8 front rack lunge 95/65

3 burpee penalty every time you drop the bar

Jared Coon