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


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

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