Monday, December 5, 2016

Posted: December 5, 2016 by jmdimitri in WOD

4 x 8(ea leg) Front Rack Reverse Lunge AHAP (as heavy as possible).

30 OHS (65/95)

30 Burpees over bar

20 OHS (65/95)

20 Burpees over bar

10 OHS (65/95)

10 Burpees over bar

.

**Adv weight for WOD:

30 OHS @(65/95)

20 OHS @(75/115)

10 OHS @(85/135)


Oly 7pm 

Snatch

3 sets x 3 reps @ 65-70%

65 – 70% of your one rep max snatch.

Clean + Jerk

3 sets x 1 rep @ 65%

65% of your one rep max clean and jerk.

Back Squat

3 sets x 3 reps @ 80%

80% of your one rep max back squat.

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