Friday, July 12, 2013

Strength:
1.) Clean & Jerk (squat): 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for sets through 90%, rest 30 seconds for final set

2.) Shoulder Press (Strict): Use 90% of 1RM; 5@75%, 3@85%, 1+ME@95%

3.) Pistols: 3x20; alternate each leg; scale as needed

4.) Pendlay Rows: 3x5; heavy as possible; Clean Grip Width; rest 60 sec.


WOD:
Row 2,000 m for time:

THEN

3 attempts for max distance broad jump.

THEN

3 rounds for time:
15 hang power cleans (135/95lbs)
15 burpees