1/16/2018

1/15/2016
January 14, 2018
1/17/2018
January 16, 2018

WU. 5 Min Individual

Group W.U.  Explain and prep for Strength

Strength:  Deadlift

70% Neutral Grip Deadlift 5 x 5 

W.O.D 3 RFT of

3 Options (Pick the one that applys to your skill set)

  • 6 x Power Cleans 185/125
  • 12 x Deficit HSPU 6″

OR

  • 8 x Power Cleans 155/105
  • 12 x HSPU KIpping

OR

  • 10 x Power Cleans 135/95 or Less
  • 10 x Strict HSPU (Head to floor or 1 abmat or Box)

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OLY Group:

  • Snatch: 60% x 2, 70% x 2, 80%x2 (3)
  • Clean + Jerk: 60% 2+1, 70% 2+1, 80% 2+1(3)
  • Snatch Ext: 80% x 3 (4)
  • Front Squat: 60% x 3, 70% x 3, 75% x 3, 80% x 3(2)
  • Behind Neck Push Press: 60% x 4, 65% x 4, 70% x 3(2)
  • Sotts Press:  Weight ?? x 4 (4)