3.1

Oly Strength (Clean) (30 minutes)

1A. Clean Pulls w/ straps  3 x 3 @ 115%                                                             90 sec rest.

1B.. Mid thigh (hang) clean 3 x 5 @ 70% .                                                           90 sec rest.

2. Stiff leg deadlift 1 x 5 @ 65% (of BS 1RM), 5 x 3 @ 70% (of BS 1 RM)         90 sec rest.

Strength (Back/Front Squat) (30 minutes)

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
                     60 to 90 sec rest between all sets.
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%

1 x 5 @ 80%
                      60 to 90 sec rest between all sets.

WOD

               Class WOD