WOD for O Lifting Week 6 Day 2

Day 2 1.- P Snatch B Knee 70%(2×3) 75%x3 80%x3 83%(2×3) 18 reps
2.- Jerk b neck 60%x4 65%x4 70%x4 75%x3 80%(2×3) 21 reps
3.- Front squat 70%(2×5) 75%(2×5) 80%x4 85%x3 87%x3 30 reps
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps

One thought on “WOD for O Lifting Week 6 Day 2

  1. Israel Gonzalez

    2/12/14 Week 6/Day 2
    A- WU- 3 Rounds of: 30 Seconds each- Strict Pull Up/Push Up/Walking Lunge- 15/10/6 Each + 8/10/6 Each + 7/10/6 Each
    B- Power Snatch (Below The Knee)- WU- 5@20/2@40/45/50 + WS- 3/3@56=70 + 3@60=75/64=80 + 3/3@66kg=83%
    C- BTN Jerk- WU- 3@50 + WS- 4@58=60/63=65/68=70 + 3@73=75 + 3/3@78kg=80%
    D- Snatch Pull- 3/3@68=85/72kg=90%
    E- Front Squat- WU- 3@45/135 + WS- 5/5@185=70 + 5@195=75 + 4@210=80 + 3@220=85/225lb=87%
    E- D.B. Shoulder Press- 10 partial rom + 5 full rom x 4 sets + Lawnmower Row- 10@24 + 8/8/8 each @32kg
    F- Elbow Plank- 3 Rounds of: 1 Minute Work + 1 Minute Rest + 50/50 Sumo Banded Good Morning (Medium Black Band)

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