2 squat cleans every minute for ten minutes. (65 to 75% of your one rep max)
Then for time
3 rounds of the following
15 dead lifts at ( 135/85).
15 jumps over the bar
15 box jumps (24/20)
Post wod
30 back extensions
5 minutes of snatch warm-up. Skill work
As a reminder there will be a 7 pm class on Thursday evenings
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135 squat cleans
ReplyDeletemetcon 7:??
post wod 20 back ext
squat cleans @ 125#
ReplyDeletemetcon: 3:02
post: 3x10 back ext and snatch work (getting much more comfortable catching in the bottom)
Squat cleans @ 125# for 6, 135# for 4, and 145# for 10, should have started with 145#.
ReplyDeleteMetcon as rx'd: 3:09
Post: flipping the large and small tire a bunch of times.
WOD: subbed deadlifts for SDHP's at 75#: 3:54.
ReplyDeleteCleans: 165#
ReplyDeleteMetcon Rx: 2:27
30 back extensions post