Friday November 10

November 9th, 2017
by:

Strength / Skillwork

Clean & Jerk
3-3-3-1-1-1-1-1
Warm-up for, 3 reps @ 50-60-70%
Working Sets, 1 Rep @ 80-90-95-100% – PR
Set up all the weight you will need for the %s.
Perform sets 1-6 EOMOTM (Every Other). Rest extra for the last 2.

WOD

8:00 AMRAP
5 Toes 2 Bar
5 Pull-ups
10 Ground to Overhead

Use 70% of the highest wt. lifted in the strength portion today.

Elements

4x Through of :40 Intervals
DB Thrusters, 30s/20s
Leg Lifts
Ball Slams, 20/15#
4-way shuttle Runs

G2OJorie