WOD: Tuesday, October 29, 2013

 (A) Snatch Deadlift 3x2 @ 75, 85, 90% of 1RM Snatch 

(B) Clean Deadlift 3x2 @ 65, 75, 80% of 1RM Clean or Power Clean 

(C) Hang Power Clean 4x2 @ 50, 60, 70, 80% of 1RM Clean

  • Rest 1 minute between sets @ 50-70%, 2 minutes between sets 70% and 80%
  • I don't have a 1 rep max clean? What do I do?  Hang Power Clean 4x2, increasing weight every set unless form breaks down.
  • Take 3 minutes off before jumping to Part (D) 

(D) Reverse Lunges 5x10, 5 to 10 pounds heavier than last week (Comp: step off 35 or 45lb. plate)

(E) 8 Minute AMRAP (As Many Reps As Possible) 

  • 20 Burpees
  • 10 Box Step Ups 24/20" (5 Left, then 5 Right)
 Alex KB Swings. Photo by Rafael Vega

Alex KB Swings. Photo by Rafael Vega