Friday, June 23rd
Strength/Skill:
1 power clean+3 push jerk EMOTMx6
Met-Con
“1200m run
5rds
3 muscle ups-scale w/ pullups or dips/pushups
6 PJ 115/75
9 KBS 70/53
then
1500m row”
The EMOTM is only to warmup the shoulder. 60-70% max. The 1200 will tax the aerobic system, the middle will get us into the glycolytic pathways provided we scale so that transitions are fast and movements are unbroken, and the 1500m row will empty the tank. This type of wod, level HR, spiking the HR, and then finishing with an aerobic movement, will have a tremendous carryover to all time domains.