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Wednesday 08102022

A.Pause Push Jerk

2 sets of 3 reps  @ 65-75%

*% based off 1 RM split jerk

*1 sec pause in dip


B. 10 pause strict

press no rebounds

@ max load


C. Push Press 2 sets of 3-4 reps  @ 90-95%

Rest as needed

*% based off 3 RM


WOD for time :

2sets

Run 400 m

3.3.3 squat snatch @65%

(3 unbroken snatches x3 sets ). 9 total snatches per rd

-rest 2 min after each set


REST 5 min (not 7 )


2 sets

300 m run

6.6.6 hang power clean @55% of power clean

(3 unbroken sets of 6 HPC ) 18 total Hang cleans per rd

rest 2 min after each set

scale the weight to make sure all sets are done unbroken as specified (barbell cycling )

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