Tuesday the 1st

01 (1)
I.
Every 90s, (6 sets):
Front Squat + Jerk @ 75-85%
II.
Back Squat
Set 1 – 5 reps @ 65%
Set 2 – 3 reps @ 70%
Set 3 – 1 rep @ 75%
Set 4 – 5 reps @ 70%
Set 5 – 3 reps @ 75%
Set 6 – 1 rep @ 80%
Set 7 – 5 reps @ 75%
Set 8 – 3 reps @ 80%
Set 9 – 1 rep @ 85%
III.
Every 4 minutes, for 16 minutes (4 sets), for times:
20 Calorie Row
2 Hang Squat Cleans (225/155 lbs)
2 Shoulder to Overhead (225/155 lbs)
IV.
(a)  Handstand Push-Ups 4 x 5
(b) Nose-to-Wall Handstand Hold 4 x 30s
(c) Strict Ring Pull-Ups 4 x 8

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Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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