Warmup
STRENGTH
6 sets:
Every 2:00 complete:
1 squat clean and jerk
– Start your first set around 60% of your best single squat clean and jerk.– Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the other workouts this week, but you should be close to 90%.
WOD
RX
Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set
.– Rest as needed between sets.
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
ABOUT THE WORKOUT
INTENDED STIMULUS
Use the same load across all sets.
Rest 3:00-4:00 between sets.
All sets MUST be unbroken/touch-and-go.
Use a load that is challenging for 10 reps, but not a 10-rep-max.
SKILL
For time:
21-15-12-9-6-3:
Strict ring dips– After every round, perform a
100-ft sled pull
.– In Skill – use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If not use Foot assisted.
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