Friday, 6 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Front Squat

  • 3-1-3-1-3-1-12 Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Complete on a running clock:
    • On the 0:00- 1×3
    • On the 1:30- 1×1
    • On the 3:00- 1×3
    • On the 4:30- 1×1
    • On the 6:00- 1×3
    • On the 7:30- 1×1
    • On the 9:00- 1×12

METCON:

  • Complete as many rounds as possible in 3 mins of:
    • 3 Power Cleans, 135/95 lbs
    • 3 Front Squats, 135/95 lbs
    • 3 Push Jerks, 135/95 lbs
  • Rest 3 minutes then-
  • Complete as many rounds as possible in 3 mins of:
    • 3 Power Cleans, 155/105 lbs
    • 3 Front Squats, 155/105 lbs
    • 3 Push Jerks, 155/105 lbs
  • Rest 3 minutes then-
  • Complete as many rounds as possible in 3 mins of:
    • 3 Power Cleans, 185/135 lbs
    • 3 Front Squats, 185/135 lbs
    • 3 Push Jerks, 185/135 lbs

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