February 17, 2017

BBG
Back Squat – work to a new 1rm (goal of 105%)

Conditioning
15.314:00 AMRAP of:

7 Muscle-ups
50 Wall Balls (20/10)(14/9)
100 Double Unders

Barbell Program
Clean
1 x 5@50%
1 x 5@60%
1 x 5@70%
2 x 5@80%
1 x 5@70%

Split Jerk from rack
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@70%

Snatch Grip Lift
3 sec hold just off floor & at knee
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@85%

Back Squat
1 x 5@50%
1 x 5@60%
1 x 5@70%
2 x 5@80%
1 x 5@70%

Posted in Wod-Blog | Leave a comment