Monday November 14th Wod!

Monday November 14th Wod!

Warm Up

Coaches Choice

Strength

Hang Clean & Jerk - 15 minutes

Perform 2 Hang Cleans and Jerks (drop bar from the top each rep). Percentages based off of 1RM C&J!

On the minute X 5 min

Set #1 - 60%

Set #2 - 65%

Set #3 - 70%

Set #4 - 70%

Set #5 - 70%

Minutes 5-15

Take 10 minutes to find a heavy double of the above complex. You will still drop the bar at the top, but only take less than 5 seconds to perform the next complex. This is not a touch & go!!!

Wod!

Part #1 - 10:00 min

Row 1600m. With time remaining perform Max Clean & Jerks 115/80

rest 2 min

Part #2 - 8:00 min

Row 800m. With time remaining perform Max Power Snatch 95/65

rest 2 min

Part #3 - 4:00 min

Row 400m. With time remaining perform Max Thrusters 75/55

Your score is your total reps performed!!

 

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