WOD for O Lifting Week 3 day 1

Week 3 Macrocycle I, Mesocycle I, Microcycle III
Day 1 1.- Power Snatch 60%(2×3) 65% x 3 70%x3 75%x3 80%(2×3) 21 reps
2.- P Clean+P Jerk 65%(2×3) 70%(2×3) 75%x3 80%(2×3) 21 reps
3.- Back Squat 60%(3×5) 65%(2×5) 70%x4 75%x3 80%(2×3) 38 reps
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps

One thought on “WOD for O Lifting Week 3 day 1

  1. Israel Gonzalez

    12/27/14 Week 3/Day 1
    A- WU- 400M Run @ 70%=1;20
    B- Power Snatch- WU- 3@95 + WS- 3/3@105=60+3@115=65/125=70/135=75+3/3@140=80%
    C- Power Clean + Power Jerk- 3/3@135=60/145=70 + 3@155=75 + 3/3@165=80%
    D- Olympic Squat- 5/5/5@185=60 + 5/5@200=65 + 4@220=70 + 3@235=75 + 3/3@250=80%
    E- Snatch Pull- 3/3@150=85/160=90%

    Reply

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