Monday, January 9, 2016

Posted: January 10, 2017 by jmdimitri in WOD

Back Squat

5@50% of 5RM

5@60% of 5RM

5@70% of 5RM

5@75% of 5RM

5@80% of 5RM

For time:

21 Thrusters (55/75)

21 KBS (35/55)

100 Dubs

15 Thrusters 

15 KBS

80 Dubs

9 Thrusters 

9 KBS

60 Dubs

.

Fitness:

Sub WallBalls for Thrusters (14/20)


Oly 7pm

Hang Power Snatch + Snatch

1 set x 1+1 reps @75%

1 hang power snatch from knee height + 1 snatch from the floor. 

.

Hang Power Clean + Clean

3 sets x 1+1 reps @ 70%

1 hang power clean from knee height + 1 clean from the floor for 3 sets at 70% of your one rep max clean and jerk. 

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