12-3-13

12-3-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
5 sets x 3 reps Front Squats for form and load
then
21-15-9 for time of:
Clean and Jerks 135/75
Squat Thrusts
Straight-Leg Situps
 
Endurance WOD
5 sets x 3 reps Front Squats for form and load
then
30-20-10 for time of:
Clean and Jerks 105/65
Squat Thrusts
Straight-Leg Situps
 
Olympic Weightlifting
1.) Clean x 2 + Jerk x 1 @ 2in off floor: 4 sets @ 90% of max CJ
2.) Front Squat: 4 sets of 3 reps @ 70% @ 30X1 tempo, rest 60-90 sec
3.) Mobility Work