June 18, 2012
Performance:
1) 3 x 5 power clean (suggested weight isĀ 70, 77, 85% of 1-RM)
2) For time:
Row 1,000m
30 x clean and jerks (135/95lb)
Competition:
1) Back Squat x 20.
Use best judgement to select weight you will get 20 times. Take 1-3 breaths between each rep and up to 5 breaths on reps 15 – 20. It will take 2 – 3 minutes and it will HURT.
2) Jerk
4 x 2 @ 85% 1 RM
3) For time:
Row 1000m
30 x clean and jerks (155/105lb)
Get ready for July 4th at CFA!! We are proud to join with Team Red White Blue to do the 21 Guns WOD. Sign up here.