Wod # 1 O-lift
Clean & jerk - 75% x 1 x 4
- Clean pull - 95% x 3 x 3
- Clean deadlift - 103% x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
Wod #2 and # 3
Open WOD 11.3
5 Min AMRAP 165 Clean & Jerk
-2 Min Rest-
5 Min AMRAP
135 Snatch(YES IN THE HOLE)
AP- 30 Strict L PUll Ups
Mon final day russian progression front squat 245, new PR by 40lbs
ReplyDeleteTues 51 burpees 1.54
Wed500 M row 1.38 new PR
muscle snatch to 105
squat snatch 115X3
snatch pull 145# 3x3
snatch deadlift 175#3x3
power snatch 125X4
clean and jerk 180X4
OHS 185X1 165#2x2
reverse hyper 30# 3x15
1min clean 135
1min ring pu
1min ground 2OH 155
1min ring pu
TOTAL 49
Clean & jerk - 4x1 @115lbs
ReplyDeleteClean pull - 3x3 @140lbs
Clean Deadlift - 3x3 @155lbs
Back Squat - 5x3 @135lbs, followed by 3 30" box jumps
WOD 2 - 12 reps @ 135
WOD 3 - 12 reps @75
30 strict L Pull ups done
30 HSPUs done
25 burpees done