Friday 3 January 2020
Strength Front Squat 3×3 @75-80% of 1rm 2×7 @65% of 1rm 000,230,500,730,1000 * WOD For Time 15-12-9-6-3 Back Squats C2B Pull Ups @60/42.5kg * PEAK 4 Rounds 7 Unbroken clean and jerks (70/45) 7 Muscle ups REST 90 seconds
Strength Front Squat 3×3 @75-80% of 1rm 2×7 @65% of 1rm 000,230,500,730,1000 * WOD For Time 15-12-9-6-3 Back Squats C2B Pull Ups @60/42.5kg * PEAK 4 Rounds 7 Unbroken clean and jerks (70/45) 7 Muscle ups REST 90 seconds
Strength Cleans 6 Rounds 1 Power Clean 2 Front Squats 1 Jerk 000,200,400,600,800,1000 7 Mins to build to working weight * WOD 7 AMRAP (For reps) 600m Med Ball Run ME Wall Balls Remainder of time @20/14lbs * PEAK 20min EMOM 1: max Cal Bike 2: REST *SCORE: MAX CALS