20171207
Thursday, 07 December 2017 00:00Deload Week
WOD:
Clean and Jerk A
9 Sets. Complete each set on the minute for 9 minutes using the prescribed percentages.
1 Hang Squat Clean + 1 Clean (Squat) + 1 Split Jerk at:
73-78-83-73-78-83-73-78-83% of your 1RM Clean & Jerk.
Rest 2 minutes
Clean and Jerk B
3 Sets. Complete each set on the minute for 3 minutes using the prescribed percentages.
1 Clean + 1 Split Jerk at:
80-85-90% of your 1RM Clean & Jerk.
Rest 2 minutes
Front Squat
6 Sets. Complete each set on the minute for 6 minutes using the prescribed percentages.
1 Front Squat at:
78-78-83-83-88-88% of your 1RM Front Squat.
Calculate, write down, and set-up your weights before starting the WOD, rounding to the nearest 5 lbs.
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