
Strength
Power Clean
- 70% x 3, 75% x 3, 80% x 3, 3RM
Power Jerk -
60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
Overhead
Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
WOD
Chipper
For Time:
"Matrix
Reloaded"
20 Min Cap (must start from the top down)
10 Pull-ups
20 Burpees
30 Thrusters
45M / 35W
40 Push-Ups
50
Kettlebell Swings 35M / 20W
60 Supermans
70 Wall Ball
20M / 14W
80 Sit-Ups
90 Air
Squats
100
Double-Unders (3:1 conversion for singles)
Overtime:
Mobility WOD
and Foam Rolling
No comments:
Post a Comment