5/12/14 WOD

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FUNCTION

A1. Back Squat- 5,4,3,2,1- build per set; rest 90 sec.

A2. 5 Sets of:

AMRAP Strict Pull-ups in 30 sec- rest 2 min

B. 5 sets for Max Reps of:

45 sec. Power Clean @65-70% (of 1RM)

15 sec. Rest

45 sec. Burpees

15 sec. Rest

45 sec. AD Cals

15 sec. Rest

*score- total reps + weight used for power cleans.

DRIVE

A. Mid- Hang Clean- work to a 3RM, then 1×3@95%, 1×3@90%

B1. 4×5 Weighted Strict Pull-ups- heaviest possible- rest 60 sec.

B2. 4×4 Push Press- heavier then last week- rest 60 sec.

C. 3 Rounds for time of:

50 Goblet Squats-53/35

15 C2B Pull-ups

10 Hang Power Cleans-165/105

Posted on: May 11, 2014admin

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