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