Monday, November 7, 2016

Posted: November 7, 2016 by jmdimitri in WOD

Front Squat 
5 reps @ 70-75% of 2RM

4 reps @ 75-80% ”

3 reps @ 80-85%% ”

2 reps @ 85-90%% ”

1 rep @ 90-95%.         

.

20min Partner amrap 

Alternate ea Rd:

40 Dubs

10 Power Cleans (65/95)

Advanced:

20 Alternating Rds (25min time cap)

Oly 7pm

A)

Power Snatch

3 sets x 2 reps @ 75%

75% of your one rep max snatch.

B)

Power Clean

1 set x 3 reps

Work up to a 3 rep max.

C)

Split Jerk

2 sets x 2 reps @ 80-85%

80 – 85% of your one rep max jerk.

Comments are closed.