WOD 11.01.17

Strength 

EMOM 12 minutes 

1 Clean and Jerk, start at 70% and add weight each round. 

Then…

Work up to a heavy set of 3 Front Squats; reduce by 10% and then complete 2 x 3

Conditioning 

4 Rounds 

3 Clean and Jerks (80% of your last successful EMOM weight)

5 Burpee with a jump to touch a 9/8 inch target over head. 

100 meter Sled drag backwards (max sled weight 105 pounds). Use a weight you can move quickly

Rest 3 minutes 

There is an increase in the Clean and Jerk weight for the workout this week.  

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s