Monday, January 2, 2016

Posted: January 2, 2017 by jmdimitri in WOD

Back Squat

20 min to find your 5 RM

-then complete 1 set max reps (to failure) @80% of 5RM

-work in sets of 2-3, your 5RM should be ~85% of your 1RM

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7 RFT

10 Hang Power Clean (65/95)

30 Dubs/60 (30 sec dub attempts)

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Fitness:

7RFT

10 KB SDLHP (35/55)

30 Dubs/60 (30 sec dub attempts) 

Oly 7pm

Hang Power Snatch

3 sets x 3 reps @ 70%

3 reps of hang power snatches from below the knee for 3 sets at 70% of your one rep max snatch.

Hang Power Clean

3 sets x 3 reps @ 70-75%

3 reps of hang power cleans from below the knee for 3 sets at 70-75% of your one rep max clean.

Front Squat

3 sets x 2 reps @ 85%

85% of your one rep max front squat. If you feel good you can go up for a 2 rep max

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