Wednesday, November 13, 2013
Warmup/Mobility
Strength
Front Squat
1x3 at 70% 1RM
1x3 at 80%
1x3 at 90%
Max. reps. last set
Use 80% of back squat 1RM for % e.g. back squat 1RM = 300# then use 240# as front squat 1RM and base % off it.
WOD
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
Posted on Tue, November 12, 2013
by Mark Putnam