March 18, 2014
1) Spend 10 min working up to a
heavy snatch.
This is not a PR attempt. Quick
and no misses are the
priorities
2) Front Squat:
3 x 3 reps @ 70% (or 55% Back
Squat 1RM)
Weight should feel medium to
slightly heavy
3) In 5 minutes complete as
many rounds as possible of
5 x power cleans (135/95lb)
20 x air squats
Endurance WOD:
Couch to 5k
4 minutes ON then 1 minute OFF
3 minutes ON then 1 minute OFF
2 minutes ON then 1 minute OFF
1 minutes ON then 1 minute OFF
Then back up the ladderZydeco
5 minutes ON then 1 minute OFF
4 minutes ON then 1 minute OFF
3 minutes ON then 1 minute OFF
2 minutes ON then 1 minute OFF
1 minutes ON then 1 minute OFF
Then back up the ladder
3 minutes ON then 1 minute OFF
2 minutes ON then 1 minute OFF
1 minutes ON then 1 minute OFF
Then back up the ladderZydeco
5 minutes ON then 1 minute OFF
4 minutes ON then 1 minute OFF
3 minutes ON then 1 minute OFF
2 minutes ON then 1 minute OFF
1 minutes ON then 1 minute OFF
Then back up the ladder
