Monday, December 1, 2014

Posted: December 1, 2014 by jmdimitri in WOD

5×3 Strict Press

18 Min AMRAP
200m Run
9 Air Squats
6 Deadlifts (95/135), Adv (135/185)
3 Front Squats (same weight as DL)
———————————————-
Oly(7pm)
A) (BACK TENSION!)
2second Pause snatch @ 2″ from floor+snatch=1 rep
3/75%
2/80%
2/85%
1/85+
B) (Max effort EVERY attempt)
1 clean&jerk E2MOM16 (8sets)
70%
75%
80%
85%
85+
90%
90+
95%
C)
Front Squat (no pause)
4×4 @110% of clean (or heavier)
D)
EMOM 12 (6sets)
1-6 alt Turkish get ups 25#KB
2-50m max effort sprint

IMG_3476.JPG

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