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Finishing the final leg in "Jerry"

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Skill practice: EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.

2. Strength

  • Front squat 5-3-1+ (75-85-95% of your W1RM)
  • Bench press 5-3-1+ (75-85-95% of your W1RM)

LI: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. “Fran

21-15-9 reps for time of

  • Thrusters
  • Pull-ups

LIII: as prescribed

Level II:

AMRAP :75 thrusters. If you get to 21 before time is up, move on to…

AMRAP :75 pull-ups. If you get to 21 before time is up, move on to…

AMRAP :60 thrusters. If you get to 15 before time is up, move on to…

AMRAP :60 pull-ups. If you get to 15 before time is up, move on to…

AMRAP :45 thrusters. If you get to 9 before time is up, move on to…

AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.

Record your time to completion, or total thrusters/total pull-ups. Note that I've increased the time domain to six minutes...YOU'RE WELCOME.

Level I: six rounds of 5 thrusters, 5 pull-ups.

Have fun!