7/6 WOD

Strength

1) 15 minutes of Split Jerk practice/testing. If everything feels perfect work up to a few heavy singles (possibly new PR). If not, drill footwork a depth in landing.
235#2a) 5×5 High-Bar Back Squat @ 60% (of heaviest Squat ever) – rest 60 sec.
185#2b) 5×3 Push Press – heaviest possible, rest 60 sec.
185#

Conditioning

3 rounds for total time of:

Run 400m
10 Muscle-Ups

Rest 1:1


3:24, 3:26, 4:20 (tore open wrists).
Midline

3×5 TGU (5l/5r) – heaviest possible, rest 60 sec.
70#