Wednesday, January 11, 2017

Posted: January 11, 2017 by jmdimitri in WOD

4 RFT 

15 Front Squats (85/115)

15 Pull ups

15 GHD

50m sled pull (90/135)

Finisher: 

4 x 100m sprint, 100m walk back 

Oly 7pm

A)

Hang Power Snatch

3 sets x 3 reps @ 80%

3 hang power snatch from below the knee for 3 sets at 80% of your one rep max snatch.

B) 

Hang Power Touch and Go Cleans

3 sets x 3 reps @ 65%

Minimum 65% of your one rep max clean. Start the movement from the hang. 

C)

Snatch Hi Pull

3 sets x 2 reps @ 100%

100% of your one rep max snatch.

Comments are closed.