WOD

Wednesday, November 7th

11/07/2018

 

Warmup:

5-7 minutes Double Under Instruction

-then-

3x through:

  • 8 Strict Press
  • 8 Front Squat
  • 8 Squat Cleans (Mid-Shin)

Strength:

'Squat Cleans'

I) Review movement and proper technique then...

II) Perform sets of the following based of your 1RM Clean (sets do not have to be TNG)

  • 5 @ 50%
  • 4 @ 55%
  • 3 @ 65%
  • 2 @ 70%
  • 2 @ 75%
  • 2 @ 80%
  • 1 @ 85%
  • 1 @ 85%

Rest as needed between sets (20 minutes to complete)

WOD:

For Time:

20 - 18 - 15 - 12 - 9 - 6 - 3

  • Kettlebell Snatch (24/16)
  • Pushups
  • Double Unders

*15 min time cap*