WOD 02.12.2016 Friday

WOD

13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 135/95# Clean and jerk, 3 reps
  • 3 Toes-to-bar
  • 135/95# Clean and jerk, 6 reps
  • 6 Toes-to-bar
  • 135/95# Clean and jerk, 9 reps
  • 9 Toes-to-bar
  • 135/95# Clean and jerk, 12 reps
  • 12 Toes-to-bar
  • 135/95# Clean and jerk, 15 reps
  • 15 Toes-to-bar
  • 135/95# Clean and jerk, 18 reps
  • 18 Toes-to-bar

* This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Strength

Back Squat

  • 60% x 10
  • 70% x 8
  • 75% x 6
  • 80% x 4

* Rest ~3 min between working sets