Friday, December 2, 2016

Posted: December 2, 2016 by jmdimitri in WOD

2 RFT 

800m run 

30 Alt DB Power Snatch (35/55)

15 Box jump overs (20/24)

15 Dips (Ring, box, etc)


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

1 set 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.

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Clean High Pull

4 sets x 2 reps @ 100%

100% of your one rep max clean.

Clean Deadlift and Shrug

4 sets x 2 reps @ 105%

105% of your one rep max clean.

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