Wednesday, December 14th, 2016

December 14, 2016

Skill/Strength:

5 x (2+1) Clean Pull + Hang Clean (from knee), heaviest possible

*Rest as needed between sets **15 Minute Time Cap

 

 

 

WOD:

For Time:

21-15-9

Level 3:

Deadlifts (225/155)

Calorie Row

 

Level 2:

Deadlifts

Calorie Row

 

Level 1:

Good Mornings

Calorie Row

 

 

Inland Valley Strength

 

Strength:

Every 2 mins. for 10 mins.:

1 Clean +

2 Jerks @80%

 

4 X 5 Snatch Grip Deficit Deadlift (@60% of 1RM Deadlift)

 

Accessory:

A) 3 X 10 Single Arm DB Row

B) 3 X Max Effort Plyo Push-Ups

 

 

 

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