11/14/2017

11/13/2017
November 12, 2017
11/15/2017
November 14, 2017

Strength:  Front Squat

Week 3:

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

Week 2:  if you missed

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

W.O.D for time complete

Run 400M

21-15-9 of

  • Front Squats @ 50% of 1 RM
  • Strict Pullups

Run 400M

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OLY Group:

  • Back Squat: 10@ 70%, 8 @ 75%, 6 @ 80%, 4 @85%
  • Halting Snatch DL + Power Snatch:  1+2 @ 70%, 1 + 2 @75%, 1 +2 (2) @ 80%, 1 +2 (2) @ 85%
  • Halting Clean DL + Power Clean:  Same as snatch
  • Snatch Pulls:  4 x 5 @ 87%