Wednesday 2015.05.06

May 6, 2015

Competition Class

Warm-up

Team 1 mile jog

Weightlifting

Front Squat (15 minutes to find heavy 1-rep)
15kg, 35, 45, 55, 60, 65, 70, 75.

Squat Clean (2 reps 2very 2 minutes for 16 minutes)
Set 1-2, 55-65% — 45kgx2, 50×2
Set 3-4, 65-75% — 52×2, 55×2
Set 5-6, 75-85% — 57×2, 60×2
Set 7-8, 85-95% — 62×2, 65×2 (PC)

Metcon
For time:
100 double-unders
80 wall ball shots, 20/14#
40 chest-to-bar pull-ups
30 burpees
20 kettlebell swings, 32/24kg

18:02.

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