Monday,October 24, 2016

Posted: October 24, 2016 by jmdimitri in WOD

Front Squat – (20 min) 
-warm up to 90% of your 3RM and do:

5 x 2 @90% of 3RM

16 Min amrap

5 C2B Pullups

10 WallBalls (14/20)

15 KBS (35/55)

200m run

—————–

Oly 7pm

A) Every 2 minutes, for 18 minutes (9 sets):

Snatch

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Sets 7-8 = 1 rep @ 85%

*Sets 9-10 = 1 rep @ 90%

.

B) Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 2 reps @ 75% of 1-RM Dead Stop Front Squat

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