WOD Monday November 10th

Warm up #1

1. Overhead squat: 4, 4, 4, 4

2. Heavy Running Grace

10 Rounds for time of:

3 Clean and jerk @ 155 / 108 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable)

100 Meter run

randal

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4 thoughts on “WOD Monday November 10th

  1. 1. power snatch from block work up to 1rm – 155, 165, 175 x 2 , 185, 195, 205 x 2
    2. 3×3 hi-hnag snatches – 175 x 3
    3. max effort touch and go snatches @ 100% of #2 – 5 @ 175
    4. 4×5 front squats – 225, 255, 285 , 315
    4. 4 sets of max effort pause dips – 8,8,6,3

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