11/5/2014

WARM UP

Agility Ladder Drills

SKILL

Squat Cleans

STRENGTH

Front Squat: 5,5,3,3,1,1,1,

                   75% - 85%- 95%+

WOD

For Time With Partner

20 Cleans (185/115)

400 Meter Run

20 Cleans (165/105)

400 Meter Run

20 Cleans (135/95)

*Partners May Split Reps As needed. Both Partners Must Complete run and may not begin cleans until both partners return.

Level 1: (165/105)(145/95)(115/85)

Level 2: (155/95)(135/85)(105/75)

Level 3: (135/75)(115/65)(95/55)

Level 4: Scale As Needed

*Score: Heaviest FS/Time

Cash Out: Find Max Distance Broad Jump

Challenge of The Week: Max unbroken Deadlift @ 65% of your 1RM