WOD

Weightlifting


Snatch: 70%x3Reps, 75%x4Reps, 80%x3, 85%x2, Singles-Continue to 1RM for the day.
Clean and Jerk: 70%x3Reps, 75%x4Reps, 80%x3, 85%x2, Singles-Continue to a 1RM for the day.
Back Squat: 75%x5reps(3sets), 80-85%x5(5)
Front Squat at 80% of Back Squat 5x5(above) 3reps x 5sets:
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SWOD:


DB 1 Arm Power Snatch-3,2,1Reps Each Arm
Sled Push 70ft/70ft AHAP
Hammer Drills-20L/20R


x4 Rounds, Then:


Stone 2 Shoulder-3
Rope Climb-2


x3 Rounds:
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