January 20, 2017
Warm Up-
3 Minute Row
2 Rounds:
Seal Fit
*Push Ups in place of burpees
Strength-
Clean & Jerk:
:00 Minute Mark- 2 x 65% of 1RM 4:00- 3 x 70% 8:00- 1 x 83%
1:00- 2 x 70% 5:00- 2 x75% 9:00- 1 x 87%
2:00 1 x 75% 6:00- 1 x 80% 10:00- 1 x 90%
3rd: Rest 1 Minute 7:00 Rest 1 Minute
WOD-
3 RFT:
250m Row
12 Hang Power Cleans 155/105, 185/125
50 Double Unders
Leave A Comment