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12/29/14

December 28th, 2014

Strength:

DL 5 X 3

warm up using 60, 70, and 80% of 3 rm

Set 1 is 92-94% of 3 rm

Set 2 is 95-97% of 3 rm

Set 3 is 100% of 3 rm

Set 4 is 101% of 3 rm

Set 5 is 102% of 3 rm

 

WOD:

Open Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean and Jerk (165lb / 110)

This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted.

Rest 5 min

2000 m row for time

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