STRENGTH
Back Squat, 4 sets of 3 reps
*Working sets should be between 80-85% of 1RM (or reference heavy single from last week here)
WOD
Level 1
Every 3 Minutes for 3 Total Rounds:
- Hang Clean + Push Press x 7
- Ring Row x 10-15
- Run x 100m or Row x 150m
- Rest for remainder
Level 2
Every 3 Minutes for 5 Total Rounds:
- Clean and Jerk (155/105)* x 6
- Chest to Bar Pull-up x 8-12
- Run x 100m or Row x 150m
- Rest for remainder
*Weight on clean and jerk should be challenging enough that you are doing quick singles or small touch and go sets, but should take no more than 30-40 seconds to complete all 6 reps – scale up or down as needed. Scale Chest to Bar Pull-up reps so that your output is as consistent as possible across all 5 sets.
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4 x 3 @ 264#
Completed 155#/10 c2b
3 Front Squats @ 125#
75#/8 pu’s
worked up to a set of 300 for 3 reps (PR)
155#/12 c2b