Sunday, May 11, 2014

Wednesday 5/14

Lifting: 
a. 5 sets: 2 Snatch Pulls + 1 Hang Squat Snatch (bar starts below knee)
b. EMOM x 10: 1 Squat Clean & Jerk
c. Front Squat: 3 x 3, across
*Add 5# to the weight you used 2 weeks ago

Strength: Deadlift
A. 2 reps @ 85% 
B. Every 2 Minutes for 6 Minutes:  3 reps @ 70%
* The EMOM involves speed sets meaning the bar should move as fast as possible
**Remember the percentages are based on your Max + 30#

WOD: 4 Rounds
25 Wallballs 20#/14#
5 Power Cleans 185#/135#
3 Rope Climbs
*rest 90 Seconds between sets

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