Tuesday 03242015

WOD 03242015

A) BB Gymnastics:
1) Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00-

2) 3min EMOM of:
3 X ME UB (unbroken) Clean & Jerks @ 75% EMOM
*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

3) Jerk Drives – (% of 1rm jerk) – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%

B) Strength:
Back Squats: 4X4 @ 70%, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

C) Met-Con:
3 Rounds
21 Toes to Bar
15 Overhead Squats 95/65#
9 Box Jumps 24/20

D) Interval Work:
5 Rounds
20 Alt DB Snatches 55/35#
20 Cal Row
2 Legless Rope Climbs
*note: scale down to 1 legless + 1 standard rope climb if necessary
-Rest 1min between rounds-

E) Endurance:
5K Run

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One thought on “Tuesday 03242015

  1. BB Gymnastics: 165 – 145 X3 each round ME – Jerk Drive same as Mitch
    Strength:
    TVCF Met-Con: 7:01
    Interval: 20:01 including rest
    Endurance: 22:17, 5K

    Like

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