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4/9/14 WOD

8
Apr

4/9/14 WOD

Skill:

 

Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

Sets 4– 5 reps @ 75%

Rest 2 minutes between sets.

Five sets of:

Muscle Snatch x 1 rep

Build up to max muscle snatch

 

Metcon:

Every minute, on the minute, for

20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean

3-4 @ 60%

5-8 @ 70%

9-12 @ 75%

13-16 @ 80%

17-20 @ 85-90%

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