Tuesday

STRENGTH

 

Front Squats

 

5 @ 65%

3 @ 75%

2 @ 85%

1 @ 90%

4-5 @ 80%

rest 2 min and work on mobility

 

OLY

 

Clean & Jerk

 

Take  EXACTLY 10 min and build to a heavyish single for today

 

WOD

 

AMRAP in 7 min

 

3 Thrusters (100/65)

3 Burpees over Barbell

6 Thrusters (100/65)

6 Burpees over Barbell

9 Thrusters (100/65)

9 Burpees over Barbell

12 Thrusters (100/65)

12 Burpees over Barbell

15 Thrusters (100/65)

15 Burpees over Barbell

If you get here keep going to the round of 18,21,24….

 

rest 1 min

 

Run 1200 mtrs at 70-75%  (from box to Stine Rd and back)