2/1/13 WOD

Autumn Chris

STRENGTH

A.  5 x 1 1 Power Snatch + 1 OHS + 1 Snatch (2 sec. pause in bottom)- heavy but perfect; rest 60 sec.

B.  3 x 3 Pause HB Back Squat ( 3 sec. pause) @ 75%; rest 60 sec.

CONDITIONING

3 Rounds for max reps of:

1 min Power Cleans

*rest 15 sec.

1 min Thrusters

*rest 15 sec

1 min AD Cals

*rest 2 min

 

Recommended Weight

Level I

Power Clean- 115/75

Thruster- 95/65

Level II

Power Clean- 135/95

Thruster- 115/85

Level III

Power Clean- 185/115

Thruster- 135/95

 

Posted on: January 31, 2013admin

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