18/02/07

Strength

Jerk (from the rack)

8 x 1 @ 65-70% every 15 sec. for 2mins
8 x 1 @ 70-75% every 15 sec. for 2 mins
6 x 1 @ 72-75% every 20 sec. for 2 mins
4 x 1 @ 75-80% every 30 sec. for 2 mins
4 x 1 @ 77-82% every 30 sec. for 2 mins
4 x 1 @ 80-85% every 45 sec. for 3 mins

WOD

A. 5 min AMRAP
10- Calorie-Row
10-Wall-Balls #16 #24
12- Calorie-Row
12-Wall-Balls #16 #24
etc... continue pattern

2 mins rest

B. 5 min AMRAP
4- Pushups
4-Ring-Rows
6- Pushups
6- Ring-Rows
etc... continue pattern