Wednesday the 6th

I.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep
Sets 1-2 – 45-55%
Sets 3-4 – 55-65%
Sets 5-6 – 65-75%
Sets 7-8 – 75-85%
Sets 9-10 – 85-90%
Sets 11-12 – 90+%
II.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
Sets 1-2 – 45-55%
Sets 3-4 – 55-65%
Sets 5-6 – 65-75%
Sets 7-8 – 75-85%
Sets 9-10 – 85-90%
Sets 11-12 – 90+%
III.
Back Squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
IV.
15 Power Cleans (175/125 lb)
30 Ring Rows
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Rows

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Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting

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