January 13, 2017

BBG
4 sets of the complex:
2 Jerk Drives + 2 Push Jerks + 2 Split Jerks

Strength/Skill
A) 6 x 2 Back Squat @ 80%
B) 6 x 6 Weighted Ring Dips

Conditioning
16.37:00 AMRAP of:

10 Power Snatches (75/55)
3 Bar MU

Barbell Program
Clean & Jerk
1 x 3 + 3@60%
1 x 2 + 2@70%
1 x 2 + 2@75%
1 x 2 + 2@80%
1 x 2 + 2@85%
1 x 2 + 2@80%

Halting Snatch Pull
(3 sec holds just off floor and at knee)
1 x 3@70%
1 x 2@80%
1 x 2@85%
2 x 2@90%
1 x 2@85%

RDL
1 x 3@60%
1 x 2@70%
1 x 2@75%
1 x 2@80%
1 x 2@85%
1 x 2@90%

This entry was posted in Wod-Blog. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *