March 28, 2017

BBG
5 x 2 Cleans + 1 Jerk @ 75% – rest :90

Strength/Skill
A) 4 x 15 KBS (70/55) AFAP – rest :10
B) 4 x 15 Wall Balls – rest 2:00

Conditioning
21–15–9 of:

Deadlifts (155/105)
Bar Facing Burpees

*50 double unders after each full round (3 rounds total)*

Barbell Program
Clean & Split Jerk
1 x 3 + 3@70%
1 x 2 + 2@80%
1 x 2 + 2@90%
1 x 2 + 2@95%
1 x 2 + 2@85%
1 x 2 + 2@90%
1 x 2 + 2@95%

Snatch Balance
1 x 3@70%
1 x 2@80%
1 x 2@85%
1 x 2@90%
1 x 2@95%
1 x 2@100%
1 x 2@105%

Front Squat
1 x 3@60%
1 x 2@70%
1 x 2@80%
1 x 2@85%
1 x 2@90%
2 x 2@95%

Posted in Wod-Blog | Leave a comment