11/7/2017

11/6/2017
November 5, 2017
11/8/2017
November 7, 2017

Strength:  Front Squat

Wk 2:

  • 5 @ 65%
  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%

or If you missed Wk 1:

  • 5 @ 60%
  • 5 @ 65%
  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%

W.O.D 5 RFT if

  • 400M Run
  • 21 x Box Jumps 24/20
  • 12 x Burpees

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OLY GROUP:

Back Squats: 

  • 6 @ 60%, 6 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%

Power Snatch: 

  • 3 @ 70%,3 @ 75%,3 @ 80%,3 @ 85%, 2 @ 90% (2)

Power Clean

  • 3 @ 70%,3 @ 75%,3 @ 80%,3 @ 85%, 2 @ 90% (2)

Power Jerk

  • 3 @ 65%,3 @ 70%,3 @ 75%,3 @ 80%, 2 @ 85% (2)