Squat - 3x5
Bench Press - 3x5
Hang Clean - 4x2
Pwr Clean -
2x3
1x3
1x3
1x3 (work set)
Noob DWOD
*This should be balls to the wall. Go for personal record
Post time to comments.
Post time to comments.
PT SWOD
Weighted Chinups x 3RM
PT DWOD
On the minute
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
On the minute
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Weighed Chins @ 100, 105 (PR), 110f
ReplyDeleteDWOD: @ 185 lbs. No penalties