Fri – 11/29/2013

Schedule
Fri – 9:00AM & 10:00AM
Sat – 9:00AM & 10:00AM

WOD

1) Clean 6X3@80-90% of 1RM
Rest 10 seconds between singles – these are FULL cleans

2) In teams of two, partners alternate rounds to complete 12 min AMRAP:
6 Hang Power Clean (135/95)
12 Box Jumps (24/20)

Competition Training

1) Front Squat 5X1 @ 70%, 80%, 85%, 90%, 95%+
Only go up to a weight you KNOW you can hit, even if it’s a PR. No misses. Rest as needed.

2) Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen.

3) Three rounds for time (20 min cap):
Row 500 Meters
10 Clean & Jerk (175/115)
20 Chest-to-Bar Pull-Ups