Wednesday 9/10

1) Wendler DL week 3

2) 2 split jerks x 5-10 sets
-This is not for max, this is for footwork and feel at a moderate weight.  Use the blocks if necessary.
-the open ended set is meant to be on feel, if your shoulders feel shitty go 5 sets if you feel good today push it.

If any of us see you miss a jerk and then ask you what set you are on you had better come with a solid poker face.  If not you get to clean the bathrooms. dead serious


3) Muscle-up transitions or strict MU
work on either ring or bar MU
if you have them easy work ring or bar strict
10 minutes here or 15 strict reps


4) "Nate"
20 minute AMRAP
2 MU
4 HSPU
8 KBS (70/55)

5a) Spend a total of 2 minute above the rings locked out with your hands slightly turned out
5b) 2 sets 8 reps GHR, 1 set ME.  If these are beginning to be easy (i.e. you are hitting 15+ in the ME set add 5-10# for all sets)
5c) Crossover symmetry cycle x 3