Thursday 12/15/2016

STRENGTH:

Front Squats

On the minute x 10 (2 second pause at the bottom)

Set #1:  2 reps @ 50%

Set #2:  2 reps @ 55%

Set #3:  2 reps @ 60%

Set #4:  1 rep @ 65%

Set #5:  1 rep @ 70%

Sets 6 – 10:  Continue to build to a heavy single for the day

WOD:

3 minute AMRAP

3 Power Cleans  115/80

3 Font Squats  115/80

3 Push Jerks  115/80

REST 3 minutes

3 minute AMRAP

3 Power Cleans  135/95

3 Font Squats  135/95

3 Push Jerks  135/95

REST 3 minutes

3 minute AMRAP

3 Power Cleans  155/105

3 Font Squats  155/105

3 Push Jerks  155/105

(Total = 15 minutes)

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