7/24/13 Wednesday

Performance

A. 
Power Clean & Split Jerk Cluster; 1.1
x 5 sets, Rest as needed

 

B. 
Back Squat; 1 rep x 6 sets, 
Rest as needed

In six sets or fewer, build by feel to a “heavy” Back Squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

 

C. 
Three sets for times:

5 Ground to Overhead (115/85 lbs)

10 Box Jumps overs (24″/20″)

15 Kettlebell Swings (24/16 kg)

20 Double Unders

Rest 3 minutes

 

Competition

Wod will be posted at gym