WOD for O Lifting Week 4 Day 1

Day 1 1.- Power Snatch 65%x3 70%(2×3) 75%x3 80%x3 83%x3 18 reps
2.- P Clean + P Jerks 65%x3 70%x3 75%(2×3) 80%x3 83%x3 18 reps
3.- Back Squat 60%x5 65%(2×5) 70%x5 75%x3 80%x3 83%x3 29 reps
4.- Snatch Pulls 85%(2×3) 90%(2×3) 12 reps
5.- Ab work
6.- Light jogg 15 minutes

One thought on “WOD for O Lifting Week 4 Day 1

  1. Israel Gonzalez

    1/22/14 Week 4/Day 1
    A- WU- 5 Rds of: 30/30 Jingle Jangles= 14/15/16/17/16 cone touches per round
    B- Power Snatch- WU- 3@15lb/15/20/45kg + WS- 3@52=65+3/3@56=70+3@60=75/64=80/67kg=83%
    C- Power Clean + Power Jerk- 3@61=65/65=70+3/3@70=75+3@75=80/77kg=85%
    D- Squat- 5@165=50/4@170=55/185=60/195=65/3@215=70/235=75+3/3@250=80/2@265=85/2@280lbs=90%
    E- Snatch Pull- 3/3@68=85/72kg=90%

    Reply

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