March 21, 2018

STRENGTH: Back squat 5 x 5 @ 75-80% of 1 RM
WOD: 4 x 3:00 AMRAPs

10 x wall balls

10 x box jumps 

(Rest 1:00 between rounds)

*pick up where left off of from previous round

OLYMPIC LIFTING

STRENGTH:

A) Every 90 seconds x 5 Rounds,
1 power clean + 1 squat clean + 1 split jerk (1 @ 60%, 2 @ 65%, 2 @ 70%) – *% is of 1RM Split Jerk

B) Clean pulls 3 x 3

WOD: Open 13.4
-7 Minute AMRAP-
3 x clean & jerks 
3 x toes to bar 
6 x clean & jerks
6 x toes to bar
*Continue adding 3 reps to each movement until time expires