January 18, 2018

January 18, 2018

warmup :

12 minute max calorie assault bike.

notes :
- 20 second intervals.


strength :

Back Squat - 6 min wu + 8 sets of 2. new set every 1:30. build.


wod :

for time :
6-5-4-3-2-1
hang power cleans 135/95
1-2-3-4-5-6
push jerks @ 135/95

notes :
- must be done in unbroken sets. 6 hpc + 1 jerk. 5 hpc + 2 jerks.
- rx+ = 155/105
- level 2 = 95/65
- level 3 = 65/45

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