Front Squat Ladder Madness |
Oly Strength
1.Snatch 2 @ 60%, 2 @ 65%, 2 @ 70%, 1 @ 75%, 3 x 1 @ 80%
2. Snatch Pull 2 @ 90%, 2 @ 95%, 2 x 2 @ 100%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week
Squat Strength
Back Squat
1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 @ 100%
Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%
Engine WOD:
With a running clock
4 x 500 meter row on the 3 minutes
then, at 15 minutes
Every 30 seconds for 5 Minutes
5-7 Pull Ups
Iocane WOD
EMOM for 5 Mins
13 Kettle Bell Swings (3 pood/2 pood)
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