Wednesday 3/2/16 - Lightweight Squats, Quick WOD

March 2, 2016

 

MAIN WOD

M-1: Front Squat
3x2 with 50% of 4RM Load

 

Notes: For athlete who did not perform 4RM, use between 40-45% of 1RM.

 

M-2: 15-12-9 For Time:

Clean & Jerk, 135#/95#

Chest-to-Bar Pullup

Scale to be approximately a 6:00 workout.

 

FITNESS CLASS

F-1: Hang Power Clean + Push Jerk

Build as heavy as form will allow.


F-2: 15:00 AMRAP

10 Plate to OH

10 Burpees to Plate

20 OH Walking Lunges

30 DU or Single Unders