WOD 01.19.18

Strength 

Power Snatch work up to a 3RM (starting with 63%)

Back Squat

Set 1: 83% x 3, rest 2 minutes, then 63% x 10

Set 2: (add 10 pounds to each weight if possible) 83% x 3, rest 2 minutes, then 63% x 10

Set 3: (add 10 pounds to each weight if possible) 83% x 3, rest 2 minutes, then 63% x 10

Conditioning

3 Rounds for time

Sled Drags Backwards for 20 yards (start with ending weight from last week)

Sled Drags Forwards for 20 yards (start with ending weight from last week)

DB Double Overhead Lunges x 10 each leg (start with ending weight from last week)

KB Staggered Carry for 40 yards (switch arms halfway, start with ending weight from last week)

90 Seconds rest

Simple Conditioning 

Assault Bike, Rower, Ski Erg or Trueform Runner for 35 minutes with heartrate at 75% of max effort

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