11/21/2017

11/20/2017
November 19, 2017
11/22/2017
November 21, 2017

Strength:  Front Squats

Week 4: 

  • 5@ 70%
  • 5 @ 75%
  • 5@  80%
  • 4 @ 85%
  • 3 @ 90%

W.O.D 21-18-15-12-9-6-3

  • KB Swings 53/35
  • 50Ft Burpee Broad jumps in between segments

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OLY Group:

  • Back Squat: 10 @ 70, 8 @ 75,6 @ 80, 4 @ 85, 3 @ 90%
  • Snatch:  2 reps every 2 Mins starting at 60% increasing to 105%
  • Clean and Jerk:  same as Snatch
  • Clean Pulls:  4 sets of 5 @ 87%