Fri. Feb 3, 2017

DE Lower

Warm-up

20 seconds mtn climber
20 seconds burpee
20 seconds mtn climber
-then
3 minute running Clock:
3 Deadlift
3 Front Squat
3 Push Press

Red Tier - Deadlift 

Deadlift 5x5, find baseline and training max

White Tier - Front Squats 

Front Squat
5x3 @65%
4x2 @75%
*60 seconds rest between sets

SWOD - Strength WOD

-Open Option:
1k Sprint Row
-then Immediately
3 minutes Max Reps Squat Clean and Jerk (135/95)
*Clock does not stop from row to clean and jerk
*Scored as two separate metcons (row time and clean/jerk reps)
*Cannot be a thruster

-PPT Option:
Every minute, 7 minutes
2 Power Clean and Push Press AHAP
10 Cal Row
-At 7 minutes, max calories in 1 minute.
Rest 2 minutes
-At 10 minutes, max calories in 1 minute.
*Scale calories to get 15 seconds transition every minute