Monday - WOD 4 - The Matrix

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