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Mid-Week Crisis….

16
Jul

Mid-Week Crisis….

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This is a REAL REP!!!!

SKILLS

 

2 Rounds of:

 

30-40 DU’s or :60 sec practice

3 Barbell Bear Complex  (add weight each round)

(Power clean+FS+Press OH+BS+Press OH = 1 complex)

 

OLY

 

Every 2 min for 16 min (8 sets) build to heavy complex for today:

 

Power Clean+Hang Power Clean+Front Squat+Push Press+Jerk

 

**build if you are feeling good – focus on speed and landing w your chest up and feet under hips!!

M – start 95/115

W – start 55/75

 

STRENGTH

 

3 sets of 

Every :90 sec perform:

RDL x 5 reps @ 60% of most recent Back Squats @ 3021

 

WOD

 

For time:

 

75 Wall Ball

50 KBS

25 Burpees

 

(10 min cap)