Friday, November 18, 2016

Posted: November 18, 2016 by jmdimitri in WOD

For time: 

30-26-22-18-14

Alt DB Snatch (30/45)

50-40-30-20-10

Box Jump Overs (20/24)

200m run after ea set 

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Oly 6pm

Power Snatch and Snatch

2 sets x 1+1 reps @ 80%

1 power snatch + 1 snatch from the floor for 2 sets at 80% of your one rep max snatch.

Power Clean and Power Jerk and Clean and Jerk

2 sets x 1+1+1+1 reps @ 75%

1 power clean + 1 power jerk + 1 clean from the floor + 1 jerk for 3 sets at 75% of your one rep max clean and jerk for 2 sets.

.

Clean Deadlift and Shrug

4 sets x 2 reps @ 105%

105% of your one rep max clean.

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