Wednesday 1/28

If you got everything in yesterday proceed as normal, if you missed the max power Snatch start with that.

***Power Snatch 1 x 3 (70%) 1 x 2 (75%) 1 x 1 (80%) 1 x 1 (85%) find a 1RM

1) Cleans + Single Jerk 1 x 2 (60%) 1 x 2 (65%) 1 x 2 (70%) 1 x 2 (75%) 1 x 2 (80%) find a double clean + split jerk max

2) Clean Pull 1 x 3 (100%) 1 x 3 (105%) 2 x 3 (110%)

3) Front Squat 1 x 2 (70%) 1 x 2 (75%) 1 x 2 (80%) 1 x 2 (85%) find a 2 RM

You are not allowed to do this during the 5:30pm WOD or the 6:30pm class tonight, WOD first if you need too or wait until 7:30pm.

4) Sprint intervals:
20 TTB
10 Cleans and Jerks (165/115)
500m row

rest 3 minutes

250 m row
25 Thrusters (115/75)
250 m row

rest 3 minutes

15 Front Squats (135/95)
21 HSPU

rest 3 minutes

Repeat. Score is time minus 15 minutes
note which part or parts give you the most trouble

5) GHR 3 x 10